Bodyweight Plank Up Down
Auto DetectedA dynamic core exercise where you alternate between a high plank and a forearm plank, emphasizing shoulder stability and anti-rotation to build core endurance.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
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
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head
Lower Back
4/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Shorter rest for conditioning, longer for stability practice.
How to Perform
Start in a high plank position with hands directly under the shoulders, feet hip-width apart, and the body forming a straight line from head to heels. Engage your core tightly.
- Lower one forearm to the floor, placing the elbow directly under the shoulder.
- Lower the second forearm to the floor to achieve a full forearm plank.
- Push back up with the first hand, extending the elbow to return to a high plank.
- Push up with the second hand, completing the high plank position.
- Alternate the starting arm for each subsequent repetition.
Coaching Tips
Form Cues
- Hips stay level
- Brace your core tight
- Elbows under shoulders
- Avoid rocking
- Smooth transitions
Breathing
Inhale deeply at the start; exhale powerfully as you push back up to the high plank, maintaining abdominal bracing.
Tempo
1-0-1
Range of Motion
Move fully from the high plank position (arms extended) to the forearm plank position (forearms flat on the ground).
Safety
Safety Notes
- Stop if you feel sharp pain in the shoulders or lower back.
- Prioritize core stability and slow transitions over speed.
Spotting
Not recommended; focus on form or perform on knees if stability is an issue.
Common Mistakes
- Excessive hip rotation during transitions.
- Letting the hips sag toward the floor.
- Piking the hips too high in the air.
- Sliding the elbows away from the shoulders.
When to Avoid
- Acute wrist or elbow injuries.
- Severe shoulder impingement.
- Acute lower back pain.
Flexibility Needed
- Basic wrist extension and shoulder flexion.
Build Up First
- Ability to hold a static high plank position for 30 seconds.
Also known as
Commandos, Plank Pushup, Plank Surrender, High-to-Low Plank, Plank Up-Downs
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