The plank is a foundational exercise for building core strength and stability, challenging the body to maintain a rigid, neutral spine against gravity. While a static plank focuses on muscular endurance, the up and down plank, sometimes called a commando plank or plank walk-up, introduces dynamic movement. This variation increases the demand on stabilizing muscles and upper body strength.
Defining the Up and Down Plank
The up and down plank is a dynamic movement that requires the body to transition continuously between a high plank position and a low forearm plank position. This exercise is essentially a hybrid of a static plank and a pushing movement, demanding constant engagement from the entire core musculature. The goal is to perform the vertical movement of the arms without allowing the hips to shift or rotate excessively.
This continuous change in the base of support forces the core to work harder. Because it incorporates movement, the up and down plank also elevates the heart rate and increases calorie expenditure compared to a simple static hold. It serves as an excellent progression for individuals who have mastered the basic plank and are ready for a greater challenge to their stability and upper body endurance.
Step-by-Step Execution Guide
Begin the exercise in a high plank position, ensuring your hands are placed directly underneath your shoulders with arms fully extended and your body forming a straight line. Actively engage your core and squeeze your glutes to establish a solid, stable foundation before initiating any movement.
To move down, lower one arm by placing the elbow and then the forearm onto the floor. Immediately follow with the opposite arm, placing its elbow and forearm down so you are now in a low forearm plank. Maintain tension through your trunk and hips throughout this transition, resisting the urge to let your hips sag toward the floor.
To return to the starting position, place the hand of the first lowered arm flat on the floor, pressing through the palm to extend the arm fully. Place the second hand down in the same manner, returning to the high plank position. Be sure to alternate which arm initiates the movement to promote balanced strength development.
Primary Muscles Engaged
The up and down plank is a comprehensive exercise that recruits a wide array of muscle groups, most notably the entire core system. The rectus abdominis, the superficial abdominal muscle, and the deep transverse abdominis work constantly to prevent the spine from arching or rounding. The internal and external obliques are heavily engaged to counteract the rotational force created as one arm lifts off the ground to transition between positions.
The dynamic nature of the movement places a significant workload on the upper body and shoulders. The anterior and medial deltoids, along with the triceps brachii, are the primary movers responsible for the pushing motion that returns the body to the high plank. Stabilization is managed by the rotator cuff muscles and the serratus anterior, which work to keep the shoulder blades stable. Furthermore, the gluteal muscles and quadriceps of the lower body remain contracted throughout the exercise to maintain the straight body line.
Troubleshooting Common Form Errors
One of the most frequent errors in the up and down plank is excessive hip rotation or swaying as the arms transition. This lateral movement indicates a loss of core stability, as the obliques are failing to brace against the shifting weight distribution. To correct this, consciously slow the tempo of the movement and try widening your stance by moving your feet further apart, which creates a broader, more stable base.
Another common mistake involves allowing the hips to either pike up toward the ceiling or sag down toward the floor. Hips that are too high reduce the core challenge, while sagging hips place undue strain on the lower back. To fix this, focus on a posterior pelvic tilt—imagine tucking your tailbone slightly—while simultaneously contracting your glutes and bracing your abdominals. Finally, ensure your head remains in a neutral position, avoiding looking up or down, which keeps the cervical spine aligned with the rest of the body.