Core · Bodyweight
Bodyweight Front Plank to Downward Dog
How to do the bodyweight front plank to downward dog, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start in a forearm or high plank with your body in a straight line. Push your hips up and back into an inverted V downward dog, pressing your heels toward the floor, then lower back into the plank with control.
- 1Your core working to control the move into and out of plank
- 2A stretch through your hamstrings and calves in downward dog
- 3Your shoulders pressing the floor away in the V position
Common mistakes
- Do not let your hips sag in the plank position
- Avoid rounding your back as you press into downward dog
- Do not let your head hang; keep your neck long
Muscles worked
The bodyweight front plank to downward dog mainly works the upper abs, with the triceps, lats, lower abs, hamstrings, calves, front delts, forearms, mid chest, lower back, upper traps, obliques, quads, and glutes assisting.
- Upper AbsPrimary
- TricepsSupport
- LatsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsSupport
- Mid ChestSupport
- Lower BackSupport
- Upper TrapsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- BicepsMinor
- Hip FlexorsMinor
Kovo programs the bodyweight front plank to downward dog for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.