# Plank Up-Down

A moving plank that alternates between a straight-arm plank on your hands and a plank on your forearms. Trains the abs and obliques to hold the body straight while the arms change support, and adds work for the triceps and shoulders.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/elbow-up-and-down-dynamic-plank/video/male.mp4
- HTML: https://seto.fit/exercises/plank-up-down/

## Muscles worked

- Abs: 9/10
- Obliques: 7/10
- Lower back: 4/10

## How to do the Plank Up-Down

1. Start in a high plank, hands under shoulders, arms straight.
2. Lower onto one forearm, then the other.
3. Press back up one hand at a time to straight arms.
4. Keep your hips level and switch the lead arm each rep.

### Full technique — 7 steps

1. Start in a high plank with your hands under your shoulders and your arms straight.
2. Extend your legs behind you and place your feet hip width apart on the toes.
3. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
4. Lower one forearm to the floor, then the other, until you are in a forearm plank.
5. Place one hand back under its shoulder, then the other, and press up to straight arms.
6. Keep your hips level and your body in one straight line during every step.
7. Lead with the other arm on the next rep.

## Common mistakes

- Letting the lower back sag
- Piking the hips too high
- Rotating or shifting the hips
- Hands set too far forward
- Rushing reps and losing the straight line

## Form cues

- Keep hips level
- Squeeze glutes hard
- Keep ribs down
- Switch lead arm each rep

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 1 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–16 reps · rest 1 min · 3 reps in reserve · lower 1 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 16–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Sit-Up to Press](https://seto.fit/exercises/dumbbell-sit-up-to-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Plank to Lunge](https://seto.fit/exercises/plank-to-lunge/) — 45% of bodyweight
- Easier: [Box Plank Walk-Up](https://seto.fit/exercises/box-plank-walk-up/) — 50% of bodyweight
- **This exercise: Plank Up-Down — 60% of bodyweight**
- Harder: [Dumbbell Decline Sit-Up to Press](https://seto.fit/exercises/dumbbell-decline-sit-up-to-press/) — Intermediate
- Harder: [Dumbbell Tuck-Up](https://seto.fit/exercises/dumbbell-tuck-up/) — Intermediate

## Quick answers

### What muscles does the Plank Up-Down work?

Primary: Abs 9/10. Also works: Obliques 7/10, Lower back 4/10.

### When should I do the Plank Up-Down in a workout?

Accessory. Goes after the main lifts. ≈ 5 min with rest.

### How many sets and reps of the Plank Up-Down?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–16 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 16–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Plank Up-Down?

Dumbbells: Dumbbell Sit-Up to Press.

### What is an easier version of the Plank Up-Down?

Box Plank Walk-Up (50% of bodyweight), Plank to Lunge (45% of bodyweight).

### What is a harder version of the Plank Up-Down?

Dumbbell Decline Sit-Up to Press (Intermediate), Dumbbell Tuck-Up (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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