Smart Workout Diary

Plank Up Down

The up-down plank is a dynamic core exercise that alternates between a forearm plank and a high plank. It primarily trains the abdominals while challenging the shoulders, triceps, and chest to stabilize the body. It supports core endurance, shoulder stability, and full-body control.

Demonstration

Plank Up Down — demonstration 1
Plank Up Down — demonstration 2

Instructions

  1. Start in a forearm plank: Place your elbows under your shoulders, forearms on the floor, and legs extended behind you.
  2. Create a straight line: Brace your abdominals and glutes so your head, torso, and heels stay aligned.
  3. Press to high plank: Place one palm under its shoulder, then press through that hand and the other hand until both arms are straight.
  4. Lower with control: Bring the first forearm down, then the second, returning to the forearm-plank position.
  5. Continue alternating: Repeat smoothly, changing the arm that leads each repetition while keeping hips as level as possible.
  6. Stop if form changes: Rest if your lower back sags, hips twist excessively, or shoulder discomfort occurs.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Triceps, Chest
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Intermediate

Technique tips

  1. Keep the hips quiet: Widen your feet slightly if needed to reduce rocking and twisting.
  2. Move deliberately: Avoid rushing the transitions; controlled hand and forearm placement protects the shoulders.
  3. Breathe continuously: Exhale as you press up and do not hold your breath while bracing.
  4. Scale the position: Perform the movement from the knees while maintaining a straight line from knees to head if the full version is too demanding.
Exercise library