Step by step instructions, muscle activation and variants for the Downward Dog Squat.
The Downward Dog Squat is a dynamic mobility drill that flows between the downward-facing dog yoga position and a deep squat. It simultaneously stretches the hamstrings and calves in the dog position, then opens the hips and ankles in the squat, making it an effective full-body warm-up or cool-down movement.
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The Downward Dog Squat 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.