Downward Dog Hold
The downward dog hold is a bodyweight stretching and strengthening exercise targeting the deltoids, with secondary engagement of the lats, hamstrings, and lower back. It involves holding an inverted V-shape position to simultaneously stretch the posterior chain and build shoulder and core stability.
How to do it
- Begin in a plank position with your hands shoulder-width apart and fingers spread wide.
- Press through your palms and lift your hips toward the ceiling, straightening your legs and lowering your heels toward the floor.
- Your body should form an inverted V-shape with your head positioned between your arms.
- Engage your core and press your chest gently toward your thighs to deepen the shoulder stretch.
- Hold for 20-30 seconds, breathing steadily, then return to the starting position.
Form cues
- Spread your fingers wide and press firmly through your palms.
- Lift your tailbone toward the ceiling to create an inverted V.
- Keep your head relaxed between your upper arms.
- Engage your core to support your lower back.
Breathing: Inhale deeply through your nose as you set up, and take slow, steady breaths throughout the entire hold.
Common mistakes
- Locking your elbows out completely can strain the joint, so keep a micro-bend.
- Rounding your upper back reduces the shoulder stretch, so press your chest toward your thighs.
- Holding your breath limits oxygen delivery, so maintain slow and steady breathing.
Muscles worked
Primary: delts. Secondary: lats, hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 30 seconds hold, rest 60 seconds
Lose weight
3 sets x 30 seconds hold, rest 45 seconds
Build muscle
3 sets x 30-45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my heels do not touch the floor?
That is completely normal for beginners. Simply lower them as far as comfortable without forcing them.
How often can I practice the downward dog hold?
You can safely include this stretch in your routine daily or as part of your warm-up.
Where should I feel this stretch?
You should feel a gentle lengthening along the backs of your legs and a stretch in your shoulders.