Downward Dog to Plank to Side Plank
Downward Dog to Plank to Side Plank is a core exercise training the hip, shoulder, wrist, thoracic spine, and lumbar spine across the sagittal, frontal, and transverse planes, using Bodyweight.
- Laterality
- Unilateral or Bilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Shoulder · Wrist · Thoracic Spine · Lumbar Spine
Demo video
01
How to perform it
- 1Start in downward dog, hips high and heels reaching toward the floor.
- 2Shift forward into a high plank, shoulders stacked over your wrists.
- 3Roll onto the outside of your right foot, stack or stagger your feet, and reach your left arm to the ceiling in a side plank.
- 4Return to the plank, lift your hips back to downward dog, and repeat on the other side.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Bodyweight exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingHip exercisesShoulder exercisesWrist exercisesThoracic Spine exercisesLumbar Spine exercises