Down Dog to Knee Plank Pulse
The Down Dog to Knee Plank Pulse mainly works the core, with help from the quads and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Down Dog to Knee Plank Pulse Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Quads (quadriceps femoris); Obliques; Front Shoulder (anterior deltoid)
How to do the Down Dog to Knee Plank Pulse
Setup
Start in a traditional Downward Facing Dog position, with your hands firmly planted on the floor, hips lifted high, and body forming an inverted V-shape.
Movement
Shift to Plank: Engage your core and smoothly transition forward, lowering your hips until your body forms a straight line from head to heels, similar to a high plank.
Knee Drive: As you reach the plank position, drive one knee toward your chest or opposite elbow, contracting your abdominal muscles firmly.
Return: Immediately push back up into the Downward Facing Dog position, extending your leg behind you.
Repeat: Continue the flow, alternating legs with each plank transition.
Key Tips
Maintain a steady flow and avoid rushing the transitions.
Keep your palms pressed firmly into the floor during the entire duration.
Ensure your hips do not sag when moving into the plank phase.
Down Dog to Knee Plank Pulse FAQs
What muscles does the Down Dog to Knee Plank Pulse work?
The Down Dog to Knee Plank Pulse mainly works the core, with help from the quads and shoulders. The main muscles are the rectus abdominis.
What equipment do you need for the Down Dog to Knee Plank Pulse?
None. The Down Dog to Knee Plank Pulse is a bodyweight exercise, so you can do it anywhere.
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