Alternating High Downward Dog to Plank with Knee-Tuck Leg Lift

Starting Position

Start in a standard high plank position, hands directly under your shoulders, body in a straight line from head to heels.

Movement

1. Shift to Downward Dog: Push your hips up and back towards the ceiling, pressing your chest toward your feet. Extend one leg high into the air behind you.

2. Return to Plank: Shift your weight forward, driving the extended knee toward your chest or forehead as you return to the plank position. Keep your core braced tightly.

3. Repeat: Return to the elevated-leg downward dog position by extending the leg back behind you, then repeat the tuck on the same side or alternate legs as desired.

Key Tips

• Stay Controlled: Maintain an active core to prevent your lower back from sagging when moving into the plank position.

• Shoulder Stability: Keep your weight evenly distributed across your hands throughout the entire transition.