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Up Downs
Bodyweight dynamic transition from standing to high plank and back, targeting legs, core, and upper body to build conditioning and power; scalable for warm-ups without push-up or jump.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes, Abs
Secondary Muscles
Chest, Triceps, Hamstrings, Calves
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 MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Abs
8/10Rectus Abdominis
Lower Back
6/10Erector Spinae
Shoulders
6/10Anterior Delts
Chest
5/10Mid Chest
Triceps
5/10Lateral Head
Hamstrings
4/10Biceps Femoris
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet shoulder-width apart, arms at sides. Lower into a squat to place hands on floor.
- Squat down and place hands on floor outside feet.
- Explosively kick feet back to high plank position.
- Engage core to maintain straight body line.
- Jump feet forward to hands in squat position.
- Stand up fully by extending hips and knees.
- Repeat for reps.
Coaching Tips
Form Cues
- Keep core tight
- Neutral spine always
- Drive through legs
- Land softly
- Hands under shoulders
Breathing
Inhale during squat descent, exhale forcefully when standing up; brace core throughout.
Tempo
1-0-1
Range of Motion
From full standing to straight high plank with body aligned from head to heels; no hip sag or rounding.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain
- Use step-back for joint issues
- Maintain neutral spine to protect back
- Opt for stepping if high impact bothers knees
Spotting
Not needed; self-supported bodyweight movement.
Common Mistakes
- Allowing hips to sag in plank
- Rounding back during transition
- Losing control on kick back
- Incomplete squat depth
- Excessive momentum without engagement
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
- Knee joint issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Shoulder flexion for plank
- Hip hinge mobility
Build Up First
- Basic squat form
- Stable plank hold for 20 seconds
- Core bracing competency
Also known as
Modified Burpee, No Pushup Burpee, Plank Transition
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