Plank Up-Down
Hips square, hands swap underneath. The plank up-down presses onto one hand and then the other into a push-up position, so the shoulders work while the trunk fights the rotation each hand change invites. Letting the hips twist is the fault. Narrow the feet when it gets easy, rather than going faster.
Setup
- Start in a forearm plank, feet wide for stability.
- Ribs down, hips locked to the ribcage.
How To Do It
- Press up onto one hand, then the other, into a push-up position.
- Lower back to the forearms one arm at a time.
- The hips must not rock side to side.
Breathing
Exhale on each press up.
Common Mistakes
- Letting the hips twist as each hand moves.
- Feet too narrow, which makes staying square impossible.
Programming It
Three sets of 8-12 total.
Why This Exercise Works
Moving between forearms and hands makes the trunk resist rotation as the support alternates. Hips that rock from side to side are the tell. The exercise is the not-rocking, not the up and down.
Where You Should Feel It
The trunk resisting rotation as the support alternates between forearms and hands. Hips rocking side to side is the tell. The not-rocking is the exercise.
Where It Fits in a Program
A plank that also asks the shoulders to work, and punishes any hip rotation. Hold work sits anywhere. Use it as a finisher, or between sets of something heavy.
Progressing and Regressing It
To progress the plank up-down: widen the feet apart is easier, so narrow them, or slow each transition. To regress it: widen the feet, or do it from the knees.
Who It's For
Anyone whose plank has become easy and who wants a moving version. Narrow the feet to make it harder.
Equipment and Substitutions
No equipment needed. When bodyweight stops being a challenge, change the leverage rather than reaching for a dumbbell.
Related Exercises
- Bear Crawl · Core, Shoulders, Quads
- Around The World · Core, Shoulders, Grip
- Incline Barbell Press · Upper Chest, Shoulders, Triceps
- Plank · Core, Shoulders
- Front Rack Carry · Core, Upper Back, Shoulders
- Overhead Triceps Extension · Triceps (Long Head)
- Mountain Climbers · Core, Conditioning
- Bird Dog · Core, Low Back, Glutes
Common Questions
What muscles does the plank up-down work?
The plank up-down primarily trains the core, shoulders, triceps.
How many sets and reps should I do?
Three sets of 8-12 total.
What are the most common plank up-down mistakes?
Most often: letting the hips twist as each hand moves; feet too narrow, which makes staying square impossible.
Can I do this without any equipment?
Yes. This version needs no equipment at all. It trains the core, shoulders, triceps using bodyweight alone, which is why it travels well and works as a warm-up, a substitute, or a full session on its own.
Is this safe if I have an existing injury?
The lower back does real work in the plank up-down. If you have a history there, keep the load conservative and stop the moment a rep reproduces your own pain rather than ordinary effort. Not medical advice.