Downward Dog to Upward Dog - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Downward Dog to Upward Dog

Step by step instructions, muscle activation and variants for the Downward Dog to Upward Dog.

EasyGlutesFront shoulders

About this exercise

Down to Upward Dog is a flowing yoga-inspired mobility drill that transitions between Downward-Facing Dog and Upward-Facing Dog. It stretches the hamstrings and calves in the down position while opening the chest, abs, and hip flexors in the up position.

How to Perform

  • Start in a high plank position with hands shoulder-width apart and body in a straight line
  • Press the hips up and back into Downward Dog, forming an inverted V-shape
  • Hold briefly, feeling a stretch through the hamstrings and calves
  • Lower the hips toward the floor, pressing the chest forward and upward into Upward Dog
  • Keep the arms straight and tops of the feet pressed into the floor, thighs lifted
  • Hold briefly, then press back up into Downward Dog and repeat the flow

Muscle Activation

Primary
GlutesFront shouldersUpper chestLower back
Secondary
HamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Downward Dog to Upward Dog

The Downward Dog to Upward 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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