Side Plank vs Downward Dog
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 Side Plank and Downward Dog for Better Comparison.
Planfit Users' Choice about Side Plank vs Downward Dog : 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. Side Plank and Downward Dog differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Side Plank and Downward Dog Differ
| What differs | Side Plank | Downward Dog |
|---|---|---|
| Muscles worked | abs and front delts | abs, glutes, and hamstrings |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 897 sessions | 61 sessions |
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
- 1. When doing a side plank, make sure your body forms a straight line from your head to your toes, so that your lower back does not sag and your hips do not drop.
- 2. If you feel pain in the front of your shoulder or in your lower back, try lowering the difficulty by placing your knees on the floor.
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!
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!
Frequently Asked Questions
Which is better for Core, Side Plank or Downward Dog?
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 Side Plank and Downward Dog work the same muscles?
Not quite. Side Plank loads abs and front delts, and Downward Dog loads abs, glutes, and hamstrings.
What equipment do Side Plank and Downward Dog need?
Side Plank needs bodyweight only, and Downward Dog 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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