Plank Up-Down

Also known as: Commando Plank, Up-Down Plank

StrengthCorePushFunctional

Track this exercise in SmartWorkout

Log sets, weights and progress for free, with no workout limits.

Body Part: Abs

Description

Plank up-downs combine trunk stability with a change from forearm support to straight arms. Start on your forearms, place one palm under its shoulder and then the other to rise into a high plank. Return one arm at a time, keeping your hips steady and changing the leading arm regularly.

How to Perform

Start in a forearm plank with elbows under your shoulders, legs straight, and feet about hip width apart for stability.
Brace your stomach, squeeze your glutes and keep your body in a straight line from head to heels.
Place one palm under its shoulder and press to straighten that arm, then repeat with the other hand to reach a high plank.
Lower one forearm to the floor directly under its shoulder, then lower the other forearm to move into a forearm plank.
Keep your hips as still as possible and avoid letting them sag, lift or rotate from side to side.
Continue alternating between high plank and forearm plank at a controlled pace.
Change the arm you lead with regularly so both sides work evenly.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Start in a forearm plank with elbows under your shoulders, legs straight, and feet about hip width apart for stability.
Spread your fingers and distribute pressure across the supporting palm.
Keep your neck neutral by looking slightly ahead of your hands or forearms, not lifting your chin.
Alternate which arm leads each repetition or halfway through the set so both sides work evenly.
If full plank positions are too difficult, perform the exercise from your knees while keeping a straight line from knees through hips to shoulders.