How to do a up-down plank

CoreBodyweightBeginner

Move from forearms to hands and back — a moving plank that builds core stability and shoulder strength.

Every move in Core Buddy has a video like this one — and it builds the whole session for you, timer and all. Free to download.

How to do it

1Start in a forearm plank
2Press up onto your hands one at a time
3Lower back to your forearms, alternating which arm leads

Muscles worked

Core Shoulders

An easier way in

The up-down plank from your knees. Same arm work, steadier base. Work with this version for as long as you like — when the full one feels within reach, give it a go.

On your knees

Share this exercise

Let Core Buddy do the deciding

See the up-down plank and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.

Exercise library / Core

How to do a up-down plank

CoreBodyweightBeginner

Move from forearms to hands and back — a moving plank that builds core stability and shoulder strength.

Every move in Core Buddy has a video like this one — and it builds the whole session for you, timer and all. Free to download.

How to do it

1Start in a forearm plank
2Press up onto your hands one at a time
3Lower back to your forearms, alternating which arm leads

Muscles worked

Core Shoulders

An easier way in

The up-down plank from your knees. Same arm work, steadier base. Work with this version for as long as you like — when the full one feels within reach, give it a go.

On your knees

Share this exercise

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Let Core Buddy do the deciding

See the up-down plank and 200+ more inside Core Buddy. It builds and times the whole session for you — every move with a video like this one. Free to download.