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Bodyweight Front Plank to Downward Dog Alternative

12 substitute exercises that target the same muscles

1
Tiger Curl Pose demonstration

Tiger Curl Pose
2
Wide Stance Plank with Diagonal Arm Lift demonstration

Wide Stance Plank with Diagonal Arm Lift
3
Kettlebell Turkish Get-Up (Squat Style) demonstration

Kettlebell Turkish Get-Up (Squat Style)
4
Switching Downward Punch demonstration

Switching Downward Punch
5
Full Planche Push-Up demonstration

Full Planche Push-Up
6
Bear Crawl demonstration

Bear Crawl
7
Overhead Slam demonstration

Overhead Slam
8
Criss Cross Jack demonstration

Criss Cross Jack
9
Plank Arm Lifts demonstration

Plank Arm Lifts
10
Bear Walk demonstration

Bear Walk
11
Push-Up to Side Plank demonstration

Push-Up to Side Plank
12
Side Punch with Opposite Leg Lift demonstration

Side Punch with Opposite Leg Lift

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Front Plank to Downward Dog trains

Primary Deltoid Anterior Rectus Abdominis

Secondary Erector Spinae Gluteus Maximus Hamstrings Trapezius Upper Fibers

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