Push-up to Down Dog (How To, Benefits, Common Mistakes)

The Push-Up to Down Dog is a dynamic bodyweight movement that combines upper-body strength with mobility and core control. Starting with a standard push-up, you flow into a Downward Dog position, stretching the shoulders, hamstrings, and calves.

It’s a great move to include in warm-ups, cooldowns, or as part of a mobility-focused strength circuit.

Primary Muscles Worked: Pectoralis Major, Triceps, Anterior Deltoids
Secondary Muscles Worked: Core, Lats, Hamstrings, Calves
Equipment Needed: None

How To Do a Push-up to Down Dog

Step-by-Step Instructions

Set-Up:
- Start in a high plank position with hands under your shoulders, feet hip-width apart, and core engaged.
- Your body should form a straight line from head to heels.
Execution:
- Perform a standard push-up by lowering your chest toward the floor, then pressing back up to plank.
- From the top of the push-up, shift your hips back and up into a Downward Dog position—your body forms an inverted “V”.
- Push your chest toward your thighs and drive your heels toward the floor for a stretch.
- Hold briefly, then return to high plank and repeat.
Tips for Proper Form:
- Keep your core braced throughout to support your lower back.
- In Down Dog, spread your fingers wide and press through the full hand.
- Move smoothly between positions—don’t rush the transition.

Key Benefits

Builds upper-body strength while improving shoulder and hamstring mobility.
Enhances movement quality and body control.
Doubles as strength work and active recovery.

Modifications and Variations

Easier Option:
- Perform push-ups from the knees, then transition into Down Dog.
- Shorten the range of motion in the push-up if needed.
Harder Option:
- Add a pause in Down Dog and pedal the heels for an extra calf and hamstring stretch.
- Add a toe tap or reach under your body in Down Dog for extra core rotation.

Common Mistakes

Rushing the Transition: Move with control to get the most out of both phases.
Letting Hips Sag in Push-Up: Keep a straight line and avoid collapsing through the midsection.
Poor Shoulder Positioning: In Down Dog, press through the shoulders and avoid shrugging.

Reps and Sets Recommendations

For Mobility and Warm-Up: 2–3 sets of 6–8 slow, controlled reps.
For Strength and Flow Work: 3–4 sets of 8–10 reps as part of a full-body bodyweight circuit.
For Active Recovery: 30–45 seconds of continuous reps or holds in Down Dog between sets.