What are up and down planks and what are their main benefits?

Up and down planks are dynamic exercises that involve transitioning between a high plank and a forearm plank, enhancing core stability, shoulder strength, and muscular endurance while engaging multiple muscle groups.

What muscles are primarily worked during an up and down plank?

The exercise engages primary core stabilizers like the rectus abdominis, obliques, and transverse abdominis, along with upper body muscles such as the deltoids, triceps, pectorals, and serratus anterior.

How do I perform an up and down plank with proper form?

Start in a high plank, lower one forearm then the other to a forearm plank, then reverse the movement by pushing up with one hand followed by the other, always maintaining a straight body line and stable hips.

What are common mistakes to avoid when doing up and down planks?

Common mistakes include sagging or piking hips, excessive hip sway or rotation, shrugging shoulders, rushing the movement, and allowing elbows to flare out.

Are there any modifications for up and down planks if they are too challenging?

Yes, an easier modification is to perform the exercise with your knees on the ground, which reduces the load on the core and upper body while still allowing focus on the movement pattern.

How to do up and down planks correctly?

How to do up and down planks?

The up and down plank, also known as a plank walk or commando plank, is a dynamic, full-body exercise that transitions between a high plank and a forearm plank, effectively challenging core stability, muscular endurance, and shoulder girdle strength.

What are Up and Down Planks?

The up and down plank is a dynamic variation of the traditional plank exercise. Instead of maintaining a static hold, this movement involves transitioning from a high plank position (on your hands) down to a forearm plank position (on your elbows) and then back up again. This continuous movement demands significant core engagement to prevent hip rotation and sagging, while also taxing the shoulders, triceps, and pectorals. It's a highly effective exercise for building robust core stability and upper body endurance.

Benefits of Up and Down Planks

Incorporating up and down planks into your routine offers a multitude of advantages beyond a static hold:

Enhanced Core Stability and Endurance: The dynamic nature of the exercise forces your core musculature (rectus abdominis, obliques, transverse abdominis) to work harder to resist movement and maintain a neutral spine throughout the transitions.
Improved Shoulder Stability and Strength: Repeatedly pushing up from the forearms to the hands and lowering back down significantly strengthens the deltoids, triceps, and muscles surrounding the scapula, improving overall shoulder girdle stability.
Full-Body Engagement: While primarily a core exercise, the up and down plank also engages the glutes, quadriceps, and even the lats to maintain a rigid body line.
Anti-Rotation and Anti-Extension Training: The challenge of preventing the hips from swaying or dropping during the transitions provides excellent training for the core's anti-rotational and anti-extension functions, which are crucial for functional movement and injury prevention.
Increased Muscular Endurance: The continuous movement pattern elevates the demand on multiple muscle groups, fostering greater muscular endurance compared to a static hold.

Muscles Worked

The up and down plank is a compound exercise that engages a wide array of muscles:

Primary Core Stabilizers:
- Rectus Abdominis: The "six-pack" muscle, crucial for preventing spinal extension (arching the back).
- Obliques (Internal and External): Essential for resisting hip rotation and lateral flexion.
- Transverse Abdominis (TVA): The deep core muscle that acts like a natural corset, providing spinal stability.
- Erector Spinae: Muscles along the spine that help maintain a neutral, straight back.
Upper Body:
- Deltoids: Shoulder muscles, particularly the anterior and medial heads, for shoulder flexion and stabilization.
- Triceps Brachii: Muscles on the back of the upper arm, responsible for elbow extension as you push up.
- Pectoralis Major/Minor: Chest muscles, assisting in shoulder stabilization and pushing movements.
- Serratus Anterior: Often called the "boxer's muscle," crucial for scapular protraction and stability.
Lower Body (Stabilizers):
- Gluteus Maximus: Engaged to maintain hip extension and prevent hip sagging.
- Quadriceps: Engaged to keep the knees extended and legs straight.

Step-by-Step Guide: How to Perform the Up and Down Plank

Proper form is paramount to maximize effectiveness and minimize injury risk.

Starting Position (High Plank):
- Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward.
- Your body should form a straight line from your head to your heels.
- Engage your core by drawing your navel towards your spine, squeezing your glutes, and bracing your abdominal muscles as if preparing for a punch.
- Keep your neck in a neutral position, looking down at the floor.
Phase 1: Downward Transition (To Forearm Plank):
- From the high plank, lower one forearm to the ground, placing your elbow directly under your shoulder.
- Immediately follow with the other forearm, so you are now in a forearm plank position.
- Crucial: Throughout this transition, strive to keep your hips as stable and level as possible. Avoid excessive hip sway, rotation, or allowing your hips to drop or pike up. Maintain that rigid, straight body line.
Phase 2: Upward Transition (To High Plank):
- From the forearm plank, place the hand of the arm that went down first (or alternate for the next rep) firmly on the ground, pushing up as if performing the top part of a push-up.
- Follow by placing the other hand on the ground, returning to the high plank position.
- Crucial: Again, focus on minimizing hip movement and maintaining a strong core brace.
Repetition:
- That completes one full "up and down" repetition.
- For the next repetition, lead with the opposite arm during the downward transition to ensure balanced development. For example, if you led with your right arm going down on the first rep, lead with your left arm on the second.
- Perform for a set number of repetitions or for a specific duration.

Common Mistakes to Avoid

Sagging Hips: Allowing your hips to drop below the line of your shoulders and heels. This indicates a loss of core engagement and puts undue stress on the lower back. Actively squeeze your glutes and brace your core.
Piking Hips: Raising your hips too high, creating an inverted V shape. This reduces the core challenge. Maintain a straight line.
Excessive Hip Sway/Rotation: Allowing your hips to twist or rock side-to-side during transitions. This indicates a lack of anti-rotational core strength. Consciously brace your obliques.
Shrugging Shoulders: Allowing your shoulders to creep up towards your ears. Keep your shoulders packed down and away from your ears, engaging your lats and serratus anterior.
Rushing the Movement: Performing the transitions too quickly reduces control and effectiveness. Aim for slow, controlled movements.
Elbows Flaring Out: When pushing up, ensure your elbows stay relatively close to your body to protect your shoulders.

Modifications and Progressions

Easier Modification:

On Knees: Perform the up and down plank with your knees on the ground. This reduces the load on the core and upper body, allowing you to focus on the movement pattern and maintaining a straight line from head to knees.

More Challenging Progressions:

Slower Tempo: Increase the time spent in each transition phase, focusing on muscular control and time under tension.
Hold at Each Position: Pause briefly (e.g., 2-3 seconds) in both the forearm plank and high plank positions before transitioning.
Single-Leg Lift: While in the high plank or forearm plank, lift one leg a few inches off the ground, increasing the stability challenge.
Resistance Band: Place a mini-band around your wrists or ankles to increase the activation of the shoulder stabilizers or glutes.
Weight Vest: For advanced individuals, a weight vest can add external resistance.

Integrating Up and Down Planks into Your Routine

Up and down planks are versatile and can be incorporated into various workout types:

Warm-up: A few controlled reps can activate the core and prepare the shoulders for a workout.
Core Workout: Include 2-4 sets of 8-12 repetitions (or 30-60 seconds of continuous movement) as part of your dedicated core training.
Full-Body Circuit: Integrate them between strength exercises for a dynamic core challenge.
Finisher: Perform as a challenging end to your workout to completely fatigue the core and shoulders.

Aim for quality over quantity. Focus on maintaining impeccable form throughout each repetition.

When to Consult a Professional

If you experience any pain, discomfort, or have pre-existing conditions (e.g., shoulder injuries, back pain, wrist issues), it is always advisable to consult with a qualified healthcare professional, physical therapist, or certified personal trainer before attempting new exercises. They can provide personalized guidance, modifications, and ensure the exercise is appropriate for your individual needs.

Conclusion

The up and down plank is an exceptional exercise for developing dynamic core stability, upper body strength, and overall full-body control. By mastering the correct form and progressively challenging yourself, you can significantly enhance your functional strength, improve posture, and build a resilient core. Remember to prioritize quality of movement over speed, ensuring each transition is controlled and deliberate.

Up and Down Planks: A Comprehensive Guide to Form, Benefits, and Variations