Movement Is EasyMovement Library
Core

Plank to Downward Dog to Knee to Opposite Elbow

Plank to Downward Dog to Knee to Opposite Elbow is a core exercise training the hip, knee, shoulder, wrist, thoracic spine, and lumbar spine across the sagittal and transverse planes, using Bodyweight.

Laterality
Unilateral or Bilateral
Planes
Sagittal · Transverse
Equipment
Bodyweight
Primary joints
Hip · Knee · Shoulder · Wrist · Thoracic Spine · Lumbar Spine
01

How to perform it

  1. 1Start in a high plank.
  2. 2Lift your hips up and back into downward dog, then return to the plank with control.
  3. 3From the plank, drive your right knee across your body toward your left elbow, letting your trunk rotate slightly.
  4. 4Step it back to the plank and repeat with the left knee to the right elbow.
  5. 5That full sequence is one rep.
02

Training profile

Fascial lines

Superficial Back LineSBLSuperficial Front LineSFLSpiral LineSPLDeep Front LineDFLSuperficial Front Arm LineSFALDeep Front Arm LineFALSuperficial Back Arm LineBALFront Functional LineFFL

Joints

HipKneeShoulderWristThoracic SpineLumbar Spine

Plane of motion

SagittalTransverse

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 drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingSpiral Line trainingDeep Front Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingFront Functional Line trainingHip exercisesKnee exercisesShoulder exercisesWrist exercisesThoracic Spine exercisesLumbar Spine exercises