The up and down plank is a core exercise that mainly targets your abdominal muscles, triceps, glutes, quadriceps and lower back.

To make this exercise more challenging, try adding a push-up.

  • Bodyweight
  • Compound

Suggested Equipment

Muscles Worked

How to Do an Up and Down Plank Exercise

  1. Start by kneeling down and walking yourself out into a plank. 
  2. Have your forearms out in front, flat on the floor, parallel to each other and your elbows directly under your shoulders.
  3. Place your palms flat and fingers facing forward.  
  4. Bend your ankles ninety-degrees.
  5. Keep your legs straight, your feet close together and your back in a neutral position. 
  6. Engage your core to keep your body rigid. 
  7. Next, transfer the weight of your upper torso to one side, this will allow you to straighten the opposite arm. Keep your palm directly under your shoulder. 
  8. Transfer your weight back to the leading arm and straighten the other.
  9. You are now in an upper push-up position. 
  10. Try not to twist or rotate your hips during this exercise, keep them square and inline. Do this by controlling your core and squeezing your glutes. 
  11. Lower yourself back down slowly and with control, start with your leading arm.
  12. This returns you to the plank position.
  13. Continue for the desired number of repetitions, alternating the leading arm to avoid muscle imbalances.