About this exercise
A flowing mobility stretch that transitions from a child's pose body rock into a downward-facing dog position. It lengthens the hamstrings, calves, and lower back while opening the shoulders and decompressing the spine.
Body Rock to Down Dog
Step by step instructions, muscle activation and variants for the Body Rock to Down Dog.
EasyHamstringsLower back
How to Perform
- Begin on all fours with hands under shoulders and knees under hips
- Rock your hips back toward your heels into a child's pose position
- Gently rock forward, press through your hands, and lift your hips up and back into a downward-facing dog
- Drive your heels toward the floor and straighten your legs as much as comfortable
- Hold the down dog position briefly, feeling the stretch through your entire posterior chain
- Lower back through all fours and rock your hips back into child's pose again
- Repeat the rocking flow in a slow, controlled rhythm
Muscle Activation
Primary
HamstringsLower back
Secondary
CalvesCoreFront shoulders
About the Body Rock to Down Dog
The Body Rock to Down Dog is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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