Ab Wheel Kneeling Rollout
Back·Ab Wheel·Intermediate·Compound
Exercise guide
Up Down Plank
The Up Down Plank strengthens the core and shoulders by transitioning between a forearm plank and a high plank position.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
How to
How to do the Up Down Plank
- 01
Start in a forearm plank position with elbows under your shoulders.
- 02
Press one hand into the floor to straighten that arm.
- 03
Press the other hand into the floor to move into a high plank.
- 04
Lower one forearm back to the floor.
- 05
Lower the other forearm to return to the starting position.
- 06
Continue alternating the leading arm with control.
Performance tips
Cues that matter
- Keep your hips stable and avoid twisting
- Maintain a straight line from head to heels
- Move slowly to keep tension in your core
Common questions
Frequently asked
What muscles does the Up Down Plank work?
The Up Down Plank primarily targets the Abs. Supporting muscles include Shoulders, Back.
Is the Up Down Plank a compound or isolation exercise?
The Up Down Plank is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Up Down Plank?
The Up Down Plank is a bodyweight exercise. No equipment is needed.
What difficulty level is the Up Down Plank?
The Up Down Plank is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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