Library / Hamstrings
Downward Dog
Bodyweight · Mobility · Isolation
Hamstrings GlutesHamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Mobility (Static force)
- Difficulty
- Beginner
- Working rep range
- 30-60 sec per set
- Between-set interval
- 45 seconds rest
Step-by-step coaching cues
- Start on your hands and knees, hands shoulder-width apart and knees hip-width apart.
- Lift your hips towards the ceiling, straightening your arms and legs.
- Press your heels gently towards the floor, keeping your back straight.
- Relax your head and neck, looking towards your feet.
Joint & safety considerations
No specific joint contraindications are flagged for Downward Dog. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Clean Pull | Barbell swap | Barbell |
| Barbell Hang Snatch | Barbell swap | Barbell |
| Cross Trainer (Elliptical) | Cardio Machine swap | Cardio Machine |
| Dumbbell Clean | Dumbbell swap | Dumbbell |
| Heavy Kettlebell Romanian Deadlift | Kettlebell swap | Kettlebell |
| Kettlebell Deadlift | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.