How to do the Plank Up-Down
- Start in a high plank, hands under shoulders, arms straight.
- Lower onto one forearm, then the other.
- Press back up one hand at a time to straight arms.
- Keep your hips level and switch the lead arm each rep.
Full technique — 7 steps
- Start in a high plank with your hands under your shoulders and your arms straight.
- Extend your legs behind you and place your feet hip width apart on the toes.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Lower one forearm to the floor, then the other, until you are in a forearm plank.
- Place one hand back under its shoulder, then the other, and press up to straight arms.
- Keep your hips level and your body in one straight line during every step.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Sit-Up to Press Harder
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
- Easier Box Plank Walk-Up
- This exercise Plank Up-Down
- Harder Dumbbell Decline Sit-Up to Press
- Harder Dumbbell Tuck-Up
Too hard for now? Start with the Box Plank Walk-Up.
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).
