High Plank to Downward Dog
High Plank to Downward Dog is a bilateral core and mobility exercise training the hip, ankle, shoulder, wrist, and thoracic spine across the sagittal plane, using Bodyweight.
- Laterality
- Bilateral
- Planes
- Sagittal
- Equipment
- Bodyweight
- Primary joints
- Hip · Ankle · Shoulder · Wrist · Thoracic Spine
Demo video
01
How to perform it
- 1Start in a high plank, hands under your shoulders, body in one straight line from head to heels.
- 2Press the floor away and lift your hips up and back into downward dog, letting your head follow between your arms.
- 3Reach your heels toward the floor and feel the stretch down the back of your legs.
- 4Shift back to the high plank with control, without letting your hips sag.
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 drillsSuperficial Back Line trainingSuperficial Front Line trainingDeep Front Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingHip exercisesAnkle exercisesShoulder exercisesWrist exercisesThoracic Spine exercises