Hamstrings exercise
Plank to Down Dog
Transition from high plank to an inverted V position that mobilizes shoulders, hamstrings and calves.
- Primary muscleHamstrings
- Also worksCalves
- EquipmentBodyweight
- LevelBeginner
- Hamstrings
- Calves
- Bodyweight
How to do the Plank to Down Dog
4 steps, in the order you do them.
- Get into a high plank with your hands under your shoulders and your fingers spread.
- Push the floor away and lift your hips up and back until you form an inverted V.
- Lengthen your back and press your heels toward the floor, with your knees bent if needed.
- Return to a high plank with control and repeat 8 to 10 times.
Muscles worked
Alternatives to the Plank to Down Dog
They work the hamstrings with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More hamstrings exercises
Standing Forward FoldHamstrings · Bodyweight
Leg Swings Front-BackHamstrings · Bodyweight
Standing Hamstrings StretchHamstrings · Bodyweight
Head-to-Knee Forward BendHamstrings · Bodyweight
Frequently asked questions
What muscles does the Plank to Down Dog work?
The Plank to Down Dog works mainly the hamstrings. It also works the calves and the shoulders.