Movement Is EasyMovement Library
Core

Plank to Downward Dog to Knees to Elbows

Plank to Downward Dog to Knees to Elbows is a core exercise training the hip, knee, shoulder, wrist, thoracic spine, and lumbar spine across the sagittal plane, using Bodyweight.

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

How to perform it

  1. 1Start in a high plank, hands under your shoulders.
  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 to your right elbow, then step it back to the plank.
  4. 4Repeat with the left knee to the left elbow, keeping your hips level the whole time.
  5. 5That full sequence is one rep.
02

Training profile

Fascial lines

Superficial Back LineSBLSuperficial Front LineSFLDeep Front LineDFLSuperficial Front Arm LineSFALDeep Front Arm LineFALSuperficial Back Arm LineBAL

Joints

HipKneeShoulderWristThoracic SpineLumbar Spine

Plane of motion

Sagittal

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 exercisesKnee exercisesShoulder exercisesWrist exercisesThoracic Spine exercisesLumbar Spine exercises