Downward Dog Crunch | Illustrated Exercise Guide

Primary muscles: Core, glutes
Secondary muscles: Hamstrings, quads, hips, shoulders, arms
Equipment: No equipment

Downward Dog Crunch Instructions

1. Start in downward dog pose with your arms and legs straight and your hips up and back.
2. Bring your right knee close to your right elbow and crunch.
3. Extend your right leg up and to the back.
4. Repeat for the duration of the set and then switch sides.

Proper Form And Breathing Pattern

Keep your spine, head, and neck neutral and aligned, engage your core and glutes, and maintain your wrists and elbows straight. Breathe out as you bend the knee and bring it toward the elbow and inhale as you extend the leg up and back, being careful not to arch your back.

From the Shop

Exercise Benefits

The downward dog crunch is a full body move that strengthens the whole body, helps to improve posture and flexibility, and tightens the core. This exercise boosts circulation, increases the heart rate and helps you burn off fat fast.

Downward Dog Crunch Demonstration

Sets And Reps

Practice doing the downward dog pose and the knee to elbow kickback first. Once you’re comfortable with both moves, progress to the downward dog crunch and do 2 or 3 sets of 8 to 10 reps, on each side.

Calories Burned

To calculate the number of calories burned doing the downward dog crunch, enter your weight and the duration of the exercise:

Related Core Exercises

Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Bent leg jackknife
Pilates swimming
Rope climb crunches
Oblique V crunch

Popular Workouts

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …