Up and Down Plank. How-to, proper form and tips

Up and Down Plank icon

A dynamic version of the plank, adds shoulder activation to the benefits of the plank. It is also a cardio exercise, as your heat will pump strongly after some repetitions.

Video demonstration

How to and step by step instructions:

  1. Start in a full plank position, arms extended and hands shoulder-width.
  2. Bend one arm so that the elbow touches the ground.
  3. Bend the other arm, so that bows elbows touch the group. Now you are in an elbow plank position.
  4. Extend the first arm again.
  5. Extend the second arm, returning to the full plank position.
  6. This is one repetition.
  7. Repeat half of the exercise lowering your right side first, do the other half lowering the left side first.

Hints & tips:

  • Keep you core engaged in a straight line position.


  • Strengthen the core, shoulders and wrists.
  • Adds dynamics to the plank exercise.

Counting & gamification:

  • Measure your personal record by the number of consecutive repetitions.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Full body

Primary muscles: Shoulder, Triceps, Hand, Abs, Glutes

Secondary muscles: Obliques, Lowerback

Other names

The exercise can be found with other names. Examples are:

  • Up and Down Plank
  • Commando Plank
  • Walking Plank
  • Elbow to Hands Plank

Muscle: Full body

Collection: Plank Variations

Category: Low Cardio

Category: Bodyweight