Puppy Pose
Primary
Stretching
Secondary
Shoulders, Upper Back, Chest
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your stretching, the Puppy Pose is a solid beginner-level isometric hold in the stretching category. Use for shoulder and back stretching.
Everything You Need to Know About the Puppy Pose
The Puppy Pose is a good for beginners exercise that targets your Latissimus dorsi and Deltoids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder and back stretching. This timing makes the most of your workout and helps you get better results. Who is this for? All levels - this is a common issue that reduces exercise effectiveness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Puppy Pose — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Puppy Pose?
- 1
Start on hands and knees.
- 2
Walk hands forward keeping hips over knees.
- 3
Lower chest toward floor.
- 4
Extend arms fully and let chest sink.
- 5
Rest forehead on floor.
- 6
Hold position breathing deeply.
What are the best tips for the Puppy Pose?
Great shoulder and back opener.
Like a blend of child pose and downward dog.
Keep hips high over knees.
Common Puppy Pose mistakes
Moving hips back for optimal results.
A compromised back position during the Puppy Pose puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Not extending arms fully.
Cutting the range of motion short on the Puppy Pose means your Latissimus dorsi never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Puppy Pose spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Puppy Pose — who it's best for
All levels - this is a common issue that reduces exercise effectiveness.
How to Program the Puppy Pose
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 45-60 seconds.
What are good alternatives to the Puppy Pose?
Child Pose
Thread the Needle
Standing Hamstring Stretch
Other Variations
- Thread the Needle from Puppy
- Side Puppy Stretch
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Puppy Pose — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep hips over knees.
- Dont force depth.