Smart Workout Diary

Up-Down Plank

The up-down plank is a dynamic core exercise that alternates between a forearm plank and a high-plank position. It primarily trains the abdominal muscles while also challenging the shoulders and triceps to support a stable torso. It supports core endurance, shoulder stability, and whole-body control.

Demonstration

Demonstration: Up-Down Plank

Instructions

  1. Start in a forearm plank with your elbows under your shoulders, legs extended, and body in a straight line.
  2. Brace your abdomen and press one palm into the floor beneath its shoulder.
  3. Press through the other palm to arrive in a high plank with both arms straight.
  4. Lower one forearm, then the other, returning to the forearm-plank position.
  5. Continue alternating the arm that leads each transition while keeping your hips as level as possible.
Muscle Group
Abs
Other Muscle Groups
Shoulders, Triceps
Type
Calisthenics
Mechanics
Compound
Movement Patterns
Horizontal Push
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your ribs drawn down and avoid letting your lower back sag.
  2. Move deliberately rather than rushing through the transitions.
  3. Widen your feet slightly if hip rotation makes it difficult to stay controlled.
  4. Use a padded surface under your forearms if the floor is uncomfortable.
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