Vidéos
Instructions
- Start in a high plank position with hands under shoulders and body in a straight line.
- Push your hips up and back, forming an inverted V shape.
- Keep your arms and legs extended while pressing your heels toward the floor.
- Hold briefly, then return to the high plank under control.
- Repeat for the desired number of reps.
Technical Tips
- Engage your core throughout the movement.
- Avoid letting your hips sag in the plank position.
- Keep your neck neutral and aligned with your spine.
- Distribute your weight evenly between hands and feet.
Breathing Tips
- Inhale as you transition into the downward dog.
- Exhale as you return to the plank position.
- Maintain steady breathing throughout the exercise.
Restrictions médicales
- Avoid if you have wrist pain or carpal tunnel syndrome.
- Not recommended for individuals with shoulder instability.
- Use caution if you have lower back injuries or limited hamstring flexibility.
Description
The Plank to Downward Dog is a dynamic bodyweight movement that improves shoulder mobility, core stability, and posterior chain flexibility. This versatile exercise blends strength and mobility by transitioning from a stable plank position to an active hip hinge in downward dog. It's commonly included in functional warm-ups, yoga sequences, and calisthenics routines. As the hips drive upward and the spine elongates, the movement stretches the hamstrings, calves, and back while maintaining core activation. Returning to the plank reinforces upper body strength and alignment. Suitable for all fitness levels, it supports better posture, shoulder control, and full-body coordination. Incorporating this movement into a regular practice helps prepare the body for compound lifts, overhead movements, or athletic tasks that demand trunk control and flexibility. Whether used as a standalone mobility drill or as part of a warm-up, Plank to Downward Dog offers a low-impact, high-reward exercise to enhance movement quality and functional performance.
What muscles does the Plank to Downward Dog work?
The Plank to Downward Dog targets the shoulders and core as primary muscles while also engaging the hamstrings, calves, back, triceps, and lower back.
Is Plank to Downward Dog good for beginners?
Yes, this exercise is beginner-friendly and helps develop core strength, shoulder mobility, and flexibility in the posterior chain without requiring equipment.
Can I use Plank to Downward Dog as a warm-up?
Absolutely. This dynamic movement is ideal for warming up the body, improving joint mobility, and activating the core before more intense exercises.
Is Plank to Downward Dog safe for lower back pain?
It can be beneficial when performed with proper form, but individuals with lower back issues should consult a professional and avoid excessive arching or hip sagging.
How often should I do Plank to Downward Dog?
It can be performed daily as part of a warm-up, mobility routine, or active recovery to promote flexibility, posture, and core control.