One-leg dog to plank

One-leg dog to plank (Plank knee-to-elbow to downward dog)

Skill Tree

Muscles

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

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

Similar Exercises

Equipment