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Technique

  1. Place your feet on a raised surface and hands on the floor in a declined Downward dog.
  2. Bend your knees, bringing them toward the floor and glutes toward the heels.
  3. Push through your hands and feet to return to the start with straight legs.

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Form tips

  • Keep your hips high throughout the exercise.
  • Keep your shoulders pushed away from your ears.

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Muscles

Strength

Primary

  • Quadriceps

Secondary

  • Pelvis
  • Legs
  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Secondary

  • Hamstrings
  • Legs
  • Glutes
  • Chest
  • Back
  • Hip adductors
  • Pelvis
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gastrocnemius
  • Soleus
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Kneeextension
Ankledorsiflexionplantarflexion
trains stretches

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Regressions

e17j

Downward dog squat

Novice
e15v

Decline downward dog one-leg squat

Intermediate
e17k

Downward dog one-leg squat

Intermediate
e00i

Jefferson curl

Novice
w02f

Downward dog pushup

Novice
w02d

One-leg dog to plank

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.