How to do the Downward Dog Sprint
- Start in an upside-down V with hips high and arms straight.
- Bend one knee and kick that foot up behind you.
- Switch legs quickly, as if sprinting in place.
- Keep your hips high and your hands still throughout.
Full technique — 7 steps
- Start on your hands and knees with hands shoulder-width apart and knees under hips.
- Lift your knees and send your hips up and back until your body forms an upside-down V.
- Straighten your arms and keep your head between your arms.
- Bend one knee and kick that foot up behind you while the other leg reaches toward the floor.
- Switch legs quickly, as if sprinting in place, so the other foot kicks up.
- Keep your hips at the same height and your hands still as the legs move.
- Continue alternating at a fast pace for the planned time, breathing throughout.
Common mistakes
- Dropping the hips with each step
- Rounding through the upper back
- Hands placed too close together
- Shifting weight forward onto the hands
- Slowing down as the interval goes on
Form cues
- Push hips up and back
- Keep hips high
- Kick heels up fast
- Match both sides
Quick answers
What muscles does the Downward Dog Sprint work?
Primary: Hip flexors 7/10, Hamstrings 6/10. Also works: Glutes 5/10, Calves 5/10, Front delts 5/10, Abs 5/10.
How many sets and reps of the Downward Dog Sprint?
Strength: 3–4 sets of 15–20 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 20–30 reps, rest 45 s, 3 reps in reserve. Endurance: 3–5 sets of 30–45 reps, rest 30 s, 3 reps in reserve.
