The Up and Down Plank, sometimes called the Commando Plank or Plank Walk, is a dynamic exercise requiring transition between a high plank and a forearm plank position. This full-body movement significantly challenges the core’s ability to resist rotation (anti-rotation) while simultaneously strengthening the shoulders, triceps, and chest. The sequential movement of the arms creates instability, demanding high levels of core stability for protecting the spine and improving functional strength.
Setup and Starting Position
The exercise begins in a high plank position, which is the top of a push-up. Place your hands directly beneath your shoulders, with palms flat and fingers spread for a stable base of support. Your feet should be hip-width apart or slightly wider; a wider stance increases the base of support and makes the anti-rotation component easier to manage initially.
The body must form a straight line from the crown of your head down to your heels, ensuring the spine remains neutral. Engage your glutes and subtly tuck your pelvis, drawing your belly button toward your spine to activate the deep core stabilizers. Avoid letting the hips sag toward the floor or pike upward, as both positions take tension away from the core muscles. Your gaze should be focused a few inches in front of your hands to keep your neck in line with your spine.
Executing the Up and Down Movement
Start by lowering one arm, placing the elbow directly where the hand was so the forearm rests flat on the floor. Immediately follow with the second arm, positioning the elbow and forearm on the floor to complete the transition into a forearm plank. To return to the starting high plank, press the hand of the first arm you lowered into the floor, pushing upward until the arm is straight. Plant the second hand next to the first, ensuring the wrist is stacked directly beneath the shoulder. Alternate the lead arm with each repetition; for example, if you lowered with the right arm first, lead the next descent with the left arm to ensure balanced strength development.
Stabilizing the Body and Avoiding Common Errors
The primary challenge is maintaining a stable torso during the single-arm transition phases, as the load shifts and creates a rotational force that the core must resist. The core musculature, particularly the obliques and transverse abdominis, must actively brace to prevent the hips from rocking or swaying side-to-side, which is the most common error. Imagine a glass of water resting on your lower back and maintain a rigid connection between your rib cage and pelvis to keep it from spilling. Press firmly into the floor and draw the shoulder blades down and back to keep the shoulders packed and stable. The movement should be deliberate and slow, prioritizing core tension and hip stability over speed.