Plank Downward Dog
Plank downward dog is a bodyweight exercise that alternates between a high plank and a downward dog. It targets the core in the plank phase and stretches the posterior chain in the downward dog phase, building both strength and mobility.
How to do it
- Begin in a high plank position with hands beneath your shoulders.
- Push your hips upward and back to transition into a downward dog position.
- Hold the downward dog for 2-3 seconds, pressing your chest toward your thighs.
- Return your hips back down to the high plank position.
- Repeat the transition for the desired number of repetitions.
Form cues
- Keep your core braced tight in the plank position.
- Push your hips up and back as far as comfortable.
- Press your chest gently toward your thighs in the stretch.
- Keep your breathing steady throughout the transition.
Breathing: Exhale as you push your hips back into the downward dog, and inhale as you return to the high plank position.
Common mistakes
- Sagging lower back in the plank: this puts unnecessary strain on your spine instead of engaging your core.
- Rushing the movement: doing this too fast turns it into a chaotic scramble rather than a controlled strength and mobility exercise.
- Locking elbows completely: keeping a soft micro-bend in your elbows protects your arm joints from hyperextension.
Muscles worked
Primary: abs. Secondary: delts, hamstrings, calves, upper back.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3 sets × 10–12 reps, rest 45–60 s
Build muscle
3 sets × 8–10 reps, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp wrist or shoulder discomfort, ease off and consult a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should my heels touch the floor in downward dog?
Not necessarily. It depends entirely on your hamstring and calf flexibility. Just press your heels gently in that direction without forcing them.
How often can I do plank downward dogs?
You can include this exercise 2 to 3 times a week as part of your core or full-body routine.
What if my wrists hurt during the plank?
Make sure your fingers are spread wide to distribute your weight evenly. If discomfort persists, try taking a break or using dumbbells to keep your wrists straight.