Bodyweight Front Plank to Downward Dog
Expert Advice
Focus on a smooth transition between the plank and downward dog to maintain constant tension on your core and shoulders.
How-to-do Steps
- Start in a front plank position with your forearms on the ground and your body in a straight line.
- Push your hips up and back, transitioning into a downward dog pose, with your heels pressing towards the ground.
- Hold the downward dog position briefly, then return to the front plank.
- Repeat the sequence for the desired number of repetitions.
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Muscles Worked
Bodyweight Front Plank to Downward Dog primarily targets the Hamstrings, Glutes, Shoulders, Abs, Chest, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings20%
Glutes20%
Shoulders20%
Abs20%
Chest10%
Lats10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Bodyweight Front Plank to Downward Dog work?
Bodyweight Front Plank to Downward Dog primarily targets the Hamstrings, Glutes, Shoulders, Abs, Chest, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Front Plank to Downward Dog?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Bodyweight Front Plank to Downward Dog suitable for beginners?
Bodyweight Front Plank to Downward Dog is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
