Bodyweight Plank Up Down
Auto DetectedDynamic bodyweight exercise transitioning between high and low plank positions that targets core, shoulders, and upper body to build stability, strength, and endurance; elevates heart rate for conditioning.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Chest, Lower Back, Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
7/10Anterior Delts
Traps
6/10Upper Traps
Chest
5/10Lower Back
5/10Erector Spinae
Glutes
4/10Glute Max
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start in a high plank position with hands under shoulders, body straight from head to heels, core engaged and glutes squeezed.
- Lower one forearm to the ground under your shoulder, keeping body stable.
- Follow with the other forearm to enter low plank.
- Push up with the first hand to high plank.
- Follow with the second hand to complete the transition.
- Alternate leading arm for next rep.
- Repeat for desired reps, maintaining straight body line.
Coaching Tips
Form Cues
- Core tight
- Hips level
- Shoulders down
- Gaze down
- Body straight
- Alternate arms
Breathing
Inhale as you lower to forearms; exhale as you push up to hands. Brace core throughout.
Tempo
2-0-2
Range of Motion
Maintain straight line from head to heels; forearms and hands directly under shoulders in positions.
Safety
Safety Notes
- Avoid if shoulder, wrist, or elbow pain
- Engage core to protect back
- Stop if form breaks
- Modify for pregnancy
- Use mat for comfort
- Consult doctor for injuries
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Sagging hips
- Hips piking up
- Rounding back
- Rushing movement
- Hunching shoulders
- Head tilting
When to Avoid
- Shoulder injuries
- Wrist injuries
- Elbow injuries
- Acute back pain
- Pregnancy without modification
Flexibility Needed
- Shoulder flexion
- Wrist extension
- Ankle dorsiflexion
Build Up First
- Master basic plank hold
- Core engagement competency
- Upper body stability
Also known as
Up Down Plank, Commando Plank, Moving Plank
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