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Core · Intermediate

Plank Up-Down

Alternating transition between forearm plank and high plank while resisting trunk rotation.

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Plank Up-Down demonstration

Exercise overview

Training details

CoreObliquesShouldersTricepsGlutes

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a forearm plank with elbows under shoulders.
  2. 02Brace the trunk and keep the hips level.
  3. 03Place one hand under the shoulder and press up, then place the other hand to reach high plank.
  4. 04Lower back to the forearms one arm at a time.
  5. 05Alternate the leading arm while avoiding hip rotation.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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