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Lower Legs · Body Weight
Downward Dog Toe to Heel
Downward Dog Toe to Heel is an intermediate compound yoga exercise that works the calves (lower legs), with the shoulders, core and upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Shoulders · Anterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
- Upper Back · Trapezius, Rhomboids
- Forearms · Forearm Flexors, Forearm Extensors
How to do Downward Dog Toe to Heel
- Stand upright with your feet at shoulder width apart and raise both arms overhead. Bend forward, place your hands on the floor, in front of your feet with a slight bend in your knees.
- Walk your feet backward until your body forms an inverted V shape. Keep your hands and feet at shoulder width apart, and lift your hips upward.
- Press your left heel into the floor as you bend the right knee, placing your foot in a position where the toes of your right foot align with heel of your left leg.
- Hold for a few seconds, then walk your feet back to the starting positon. Stand up and alternate sides.
Form tips
- Press firmly through your palms and spread your fingers for stability.
- Keep your neck relaxed and your gaze directed toward your feet or between your legs.
- Lift your hips upward to lengthen your spine throughout the movement.
- Inhale as you prepare and exhale each time you press a heel toward the floor.
Downward Dog Toe to Heel alternatives
More calves exercises
Downward Dog Toe to Heel FAQ
What muscles does Downward Dog Toe to Heel work?
Downward Dog Toe to Heel mainly works the calves in the lower legs (Gastrocnemius, Soleus, Biceps Femoris and Semitendinosus). The shoulders, core, upper back and forearms work as secondary muscles.
What equipment do you need for Downward Dog Toe to Heel?
None. Downward Dog Toe to Heel is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Downward Dog Toe to Heel should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Downward Dog Toe to Heel good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Downward Dog Toe to Heel burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Downward Dog Toe to Heel?
Other exercises for the calves include Jump Rope Basic Jump, Barbell Calf Jump, Jump Rope Alternating Foot and Jump Rope Double Bounce.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_KQMQJ3" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_KQMQJ3", "name": "Downward Dog Toe to Heel", "model": "male", "counterpartId": "ex_NFJLSA", "target": "Calves", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_KQMQJ3/mp4-720.mp4?…", "poster": "https://…/ex_KQMQJ3/poster.jpg?…" } }