How to do the Plank to Down-Dog
Step by step
- Start in a straight-arm plank with hands under the shoulders.
- Push your hips up and back into a downward-dog shape, pressing the chest toward the thighs.
- Feel an easy stretch through the calves and the back of the legs.
- Rock forward back into the plank and repeat at a relaxed pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Bend the knees as much as you need in the down-dog so you can keep the back long instead of rounding.
Coaching cue
Push the floor away through your hands and reach your hips high as you rock back.
Muscles worked
- Primary: Side delts, Hamstrings
- Secondary: Calves, Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.