CORE · COMPOUND
Plank Up-Down
A plank variation moving between forearm and hand support.
Primary musclesCore, Triceps
Secondary musclesShoulders, Glutes
EquipmentBodyweight
DifficultyBeginner · Anti-Extension
How to perform
- Start in a plank and brace.
- Lower one forearm at a time, then press back to the hands.
- Alternate the lead arm while keeping the hips controlled.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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