Bodyweight Front Plank to Downward Dog
Start in a front plank position with your forearms on the ground and body in a straight line. Engage your core and maintain a neutral spine.
From the plank, push your hips up and back, transitioning into the downward dog position. Keep your hands shoulder-width apart and feet hip-width apart.
Hold the downward dog for a moment, then return to the front plank position. Repeat the movement for the desired number of repetitions.
How to perform the Bodyweight Front Plank to Downward Dog
- Set up. Set up in a stable, balanced starting position appropriate for the Bodyweight Front Plank to Downward Dog using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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