Plank Up-Down

Technique

Start in a forearm plank position with your body in a straight line. Push up onto one hand at a time until you're in a high plank, then lower back down to your forearms one arm at a time. Keep your hips as stable as possible throughout, avoiding any rocking side to side. Alternate which arm leads each transition.

Steps

1. Start in a forearm plank with your body in a straight line
2. Push up onto one hand at a time until you're in a high plank
3. Lower back down to your forearms one arm at a time
4. Keep your hips as stable as possible throughout, avoiding rocking side to side
5. Alternate which arm leads each transition

Common mistakes

• Letting the hips sway or rock side to side during transitions
• Raising the hips up to make the transition easier
• Always leading with the same arm instead of alternating

Variations

• Plank up-down with feet elevated on a bench for more core demand
• Plank up-down with a shoulder tap after each transition
• Plank up-down on knees for a beginner-friendly regression

FAQ