Downward Dog vs Side Plank
Maximizing Your Core Workout Plan
Contents
Planfit users log Side Plank more often — 897 sessions vs 61. Compare Core form, muscles worked, and when to use each.
Customize Your Core Workout: Explore the Benefits of Downward Dog and Side Plank for Better Comparison.
Planfit Users' Choice about Downward Dog vs Side Plank : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Plank more often — 897 sessions compared to 61 for Downward Dog.
Popularity is not the whole answer. Downward Dog and Side Plank differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Downward Dog and Side Plank Differ
| What differs | Downward Dog | Side Plank |
|---|---|---|
| Muscles worked | abs, glutes, and hamstrings | abs and front delts |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 61 sessions | 897 sessions |
How to Downward Dog
Downward Dog muscles worked: Core
Form
- 1. Place your hands and feet on the floor and lift your hips.
- 2. Straighten your arms and legs to form a triangle shape with your body.
- 3. Maintain the position and breathe deeply.
Coach's Comment
- This exercise requires flexibility in the calves and hamstrings. If it's difficult, try bending your knees slightly while doing it.
If you want to know a detailed guide to Downward Dog, alternative exercises, and its benefits, check it out here. Check out the Downward Dog Guide page of our blog!
How to Side Plank
Side Plank muscles worked: Core
Form
- 1. Lie on your side and position your elbow under your shoulder.
- 2. Keep your legs together and engage your core and glutes to create a straight line from your head to your legs when viewed from above.
- 3. Maintain tension in your core for the given time and repeat the same on the opposite side.
Coach's Comment
- When doing a side plank, keep your body in a straight line to avoid bending your waist.
If you want to know a detailed guide to Side Plank, alternative exercises, and its benefits, check it out here. Check out the Side Plank Guide page of our blog!
Frequently Asked Questions
Which is better for Core, Downward Dog or Side Plank?
Planfit users log Side Plank more often — 897 sessions against 61 for Downward Dog. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Downward Dog and Side Plank work the same muscles?
Not quite. Downward Dog loads abs, glutes, and hamstrings, and Side Plank loads abs and front delts.
What equipment do Downward Dog and Side Plank need?
Downward Dog needs bodyweight only, and Side Plank needs bodyweight only.
Which is easier to start with?
Downward Dog is the easier place to start. Move to Side Plank once your form holds up.
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