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Abs

Plank Up Down

The Plank Up Down is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: upper abs 23%, lower abs 21% and obliques 18%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)

How to do it

  1. Start in a forearm plank with elbows under the shoulders and feet hip-width.
  2. Place one hand where the elbow was and press up onto that hand.
  3. Place the other hand down and press up into a straight-arm plank.
  4. Lower back to one forearm, then the other.
  5. Lead with the other arm on the next rep.

Tips

  • Widen the feet to stop the hips from rocking.
  • Keep the hips at shoulder height through every change.

Common mistakes

  • Swinging the hips side to side as the arms change.
  • Piking the hips up to make the press easier.
  • Always leading with the same arm.

Muscles worked by the Plank Up Down

  • Upper abs Primary23%
  • Lower abs Primary21%
  • Obliques Secondary18%
  • Front delts Secondary9%
  • Triceps (lateral head) Minor7%
  • Serratus anterior Minor5%
  • Gluteus maximus Stabilizer5%
  • Spinal erectors (lower back) Stabilizer4%
  • Hip flexors Stabilizer4%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Moving between forearms and hands adds triceps. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Plank Up Down alternatives

Same equipment

Different equipment

Easier

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Plank Up Down work?

Mainly the upper abs and lower abs. The obliques and front delts assist.

Is the Plank Up Down good for beginners?

The Plank Up Down is rated intermediate. If you are new, learn the Dead Bug first and build up from there.

What is a good alternative to the Plank Up Down?

For example the Weighted Plank, Weighted Hollow Body Hold and Knee to Elbow Plank. They train mostly the same muscles, some with different equipment.

How do you make the Plank Up Down harder?

Add weight or reps, or move on to the Weighted Plank and Weighted Hollow Body Hold.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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