Plank Up Down
Auto DetectedA dynamic bodyweight exercise transitioning between forearm and high plank positions that targets the abs, shoulders, and triceps to build core stability and upper body endurance.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Chest, Lower Back, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
7/10Anterior Delts
Traps
6/10Upper Traps
Chest
5/10Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders and feet hip-width apart, creating a straight line from head to heels.
- Lower one elbow to the floor where your hand was.
- Lower the other elbow to enter a forearm plank position.
- Place the first hand back on the floor under your shoulder.
- Push up with that hand while placing the second hand down to return to high plank.
- Repeat, alternating the leading arm with each repetition.
Coaching Tips
Form Cues
- Minimize hip sway
- Core braced tight
- Hands under shoulders
- Glutes squeezed
- Keep body rigid
Breathing
Inhale as you lower down to your forearms, exhale as you push back up to the high plank.
Tempo
1-0-1
Range of Motion
Move from full arm extension (high plank) to forearms flat on the floor (low plank) and back.
Safety
Safety Notes
- Stop if you feel sharp pain in shoulders or wrists
- Maintain neutral spine to protect lower back
Spotting
Not recommended; perform on knees if regression is needed.
Common Mistakes
- Rocking hips side to side
- Sagging lower back
- Piking hips up
- Hands placed too far forward
When to Avoid
- Shoulder injuries
- Wrist injuries
- Elbow injuries
- Acute back pain
- Pregnancy without modification
Flexibility Needed
- Shoulder flexion
- Wrist extension
- Ankle dorsiflexion
Build Up First
- Master basic plank hold
- Core engagement competency
- Upper body stability
Also known as
Commando Plank, Up Down Plank, Military Plank, Walking Plank, Commandos
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