# Downward Dog with Fingers Facing Feet

A downward dog hold with the hands turned so the fingers point back toward the feet. Stretches the wrist flexors on the inside of the forearms together with the hamstrings and calves.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/downward-dog-with-fingers-facing-feet/video/male.mp4
- HTML: https://seto.fit/exercises/downward-dog-with-fingers-facing-feet/

## Muscles worked

- Forearms: 8/10
- Hamstrings: 8/10
- Calves: 6/10
- Lats: 4/10
- Shoulders: 4/10
- Lower back: 3/10

## How to do the Downward Dog with Fingers Facing Feet

1. Fold forward and place your palms flat in front of your feet.
2. Turn your fingers to point back toward your feet.
3. Walk your hands forward until your hips are highest.
4. Hold with palms flat and elbows straight, breathing steadily.

### Full technique — 7 steps

1. Stand tall with your feet together and arms at your sides.
2. Push your hips back, bend your knees, and place both palms flat on the floor in front of your feet.
3. Turn your hands so your fingers point back toward your feet.
4. Walk your hands forward until your hips are the highest point of your body.
5. Keep your palms flat and your elbows straight, with a slight knee bend and heels off the floor if needed.
6. Let your head hang between your arms and hold while breathing steadily.
7. Walk your hands back toward your feet, then roll up to standing to release.

## Common mistakes

- Lifting the palms off the floor
- Bending the elbows during hold
- Forcing painful end ranges
- Bouncing instead of holding the stretch

## Form cues

- Keep palms flat
- Keep elbows straight
- Push hips up and back
- Ease into the stretch

## How much to do

- **Strength**: 2–3 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2–3 sets of 20–30 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–45 reps · rest 30 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Downward Dog with Fingers Facing Feet work?

Primary: Forearms 8/10, Hamstrings 8/10. Also works: Calves 6/10, Lats 4/10, Shoulders 4/10, Lower back 3/10.

### When should I do the Downward Dog with Fingers Facing Feet in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Downward Dog with Fingers Facing Feet?

Strength: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 30 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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