The plank up is a dynamic, total-body movement that elevates the strength-building benefits of a static plank by introducing controlled motion. This exercise acts as a highly effective anti-rotation and anti-extension drill, challenging the core not just to hold still, but to stabilize the spine during a shift in body position. It builds foundational core stability and upper body endurance simultaneously, making it an efficient addition to any strength routine.
Defining the Plank Up Movement
A plank up is a transition exercise involving continuous, alternating motion between a low plank (on forearms) and a high plank (on hands). The exercise demands active control from the deep core muscles to prevent the hips from swaying or rotating side-to-side during the arm movements. This movement transforms the isometric plank into a compound exercise that engages multiple joints. The primary objective is to maintain a flat, straight line from the head to the heels, minimizing any movement of the torso outside of the arms’ action.
Step-by-Step Execution
Begin in a forearm plank with the elbows directly beneath the shoulders and the body forming a straight line from the neck to the ankles. Ensure the feet are hip-width apart to offer a stable base, and the glutes are actively squeezed to prevent the lower back from arching. The upward phase begins by placing one hand on the floor, positioning it where the elbow was, and then pushing off the forearm to fully extend that arm. Follow immediately with the second hand, pushing up until both arms are straight, resulting in a high plank position with the wrists under the shoulders.
Maintain the engagement of the abdominal muscles and glutes throughout the movement to keep the hips level and parallel to the floor. To initiate the downward phase, the arm that went up first is the arm that goes down first, with the forearm returning to the starting position on the ground. Follow with the second arm, lowering the body back into the forearm plank while resisting the urge to let the hips drop or tilt. Alternate the lead arm with each repetition to ensure balanced strength development across both sides of the upper body. Focus on slow, deliberate movements, using the core to control the transition.
Targeted Muscle Groups
Plank ups are a comprehensive exercise that engages the entire anterior core musculature, upper body stabilizers, and lower body chains. The rectus abdominis and transverse abdominis work as primary stabilizers, preventing the lumbar spine from extending or sagging as the body moves against gravity. The obliques are intensely activated to resist the rotational forces created when one arm is temporarily lifted off the floor. This anti-rotation function is a defining feature of the movement’s core-strengthening capacity.
In the upper body, the triceps brachii and anterior deltoids are heavily recruited for the pressing action that moves the body from the low to the high plank position. The serratus anterior muscles stabilize the shoulder blades, keeping the shoulder girdle secure. The gluteus maximus and quadriceps contribute significantly by maintaining a rigid lower body. This full-body tension is what defines the exercise’s overall physiological value.
Scaling the Exercise
To adjust the difficulty, modifications begin with regression for those new to the movement. Performing the exercise with the knees resting on the floor significantly reduces the leverage and the total body weight the core must support. This allows practice of the movement pattern and arm coordination while focusing on spinal neutrality. Another regression involves transitioning to the high plank and holding it longer before returning to the forearms, rather than continuous repetitions.
For those ready to increase the demand, the plank up can be progressed to challenge stability and strength. A staggered hand position (wider or narrower than shoulder-width) alters the load distribution and increases the instability the core must manage. Adding a resistance band just above the knees forces the hips and glutes to work harder against the inward pull, increasing lower body stabilizing muscle activation. Moving the elbows further forward in the forearm plank creates a longer lever, which dramatically increases the anti-extension challenge on the abdominal wall.