How to do the Bodyweight Front Plank to Downward Dog
Primary: Core · also works Shoulders, Glutes, Hamstrings, Upper Back.
The Bodyweight Front Plank to Downward Dog is a dynamic exercise that works the core, shoulders, and legs while enhancing overall body strength and flexibility. This exercise involves transitioning between a front plank, which engages the core and stabilizing muscles, and the downward dog, which stretches the hamstrings and shoulders. It is suitable for all fitness levels and can be performed without any equipment.
Step by step
- 1
Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
- 2
Push your hips up and back into the downward dog position, creating an inverted V shape with your body.
- 3
Hold the downward dog position for a moment, then return to the plank position. Repeat for the desired number of repetitions.
Coaching cues
- Ensure your core remains engaged throughout the exercise to maintain proper form.
- Breathe steadily, inhaling as you move into the downward dog and exhaling as you return to the plank.
- Keep your movements controlled and deliberate to maximize the muscle engagement and benefit of the exercise.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Bodyweight Front Plank to Downward Dog alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Bodyweight Front Plank to Downward Dog work?
Primary: Core. Secondary: Core, Shoulders, Glutes, Hamstrings, Upper Back
How many sets and reps of Bodyweight Front Plank to Downward Dog should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Bodyweight Front Plank to Downward Dog?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Bodyweight Front Plank to Downward Dog good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.