One-leg dog to plank

Also known as: Plank knee-to-elbow to downward dog.

​

Technique

1. Begin in a high plank with your hands shoulder-width apart and your shoulders stacked over your wrists.
2. Drive one knee forward and out toward the same-side elbow, engaging your obliques and rounding your upper back.
3. Press through your palms and send your hips back and up into Downward dog, stepping the foot back to meet the other.
4. Roll forward into high plank and draw the opposite knee to its elbow.
5. Continue alternating sides with control.

​

Form tips

• Protract your shoulders and push the ground away as you crunch the knee in for maximum compression.
• Keep the transitions controlled rather than rushing between plank and Downward dog.

​

Muscles

Individual muscles

• Rectus abdominis
• External oblique
• Internal oblique
• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior

​

Equipment

​

Appears in

​

Regressions

View Similar Exercises

Downward dog pushup

Novice

Sun salutation A simplified

Novice

One-leg dog plank to figure-4 table top

Intermediate

Front kick-through to one-legged dog

Novice

Sun salutation A

Intermediate