How to Do Up-Down Planks: Correct Form & Muscles Worked

Key Takeaways

• Up-down planks engage multiple muscle groups simultaneously, making them more effective than static planks for building core strength and burning calories
• Perfect form requires maintaining a straight line from head to heels throughout the entire movement, preventing common mistakes like hip sagging
• This dynamic exercise primarily targets the core, shoulders, triceps, and chest while also engaging stabilizing muscles throughout the body
• Beginners should start with 3–5 reps per set before gradually increasing to 10–15 reps as strength improves
• SOLE's Equipment Mat provides the cushioning and non-slip stability essential for maintaining proper hand and forearm positioning during dynamic transitions, while the SRVO All-in-One Trainer and SW180 Adjustable Dumbbells enable progressive variations from incline modifications to advanced weighted versions.

Master the Up-Down Plank: A Dynamic Core Strengthener

The up-down plank transforms the traditional static plank into a dynamic, challenging movement that delivers impressive results. By alternating between high and low plank positions, you increase core activation, build upper body strength, and boost your metabolic rate, all in one efficient exercise.

This exercise builds upon traditional planking by adding movement that challenges your stability and engages more muscle groups. Unlike static planks that primarily test endurance, up-down planks incorporate strength, coordination, and balance. 

The dynamic motion forces your core to work harder to maintain proper alignment while your upper body powers through the transitions between positions.

If you're looking to strengthen your core, enhance your upper body definition, or add a calorie-burning exercise to your routine, the up-down plank deserves a spot in your workout regimen. 

Perfect Up-Down Plank Form

Mastering proper form is crucial for maximizing benefits and preventing injury.

Starting Position Setup

Begin in a high plank position with hands placed directly under your shoulders, fingers pointing forward, and arms fully extended. Your feet should be hip-width apart with weight balanced on your toes. 

Activate your core by drawing your navel toward your spine and squeeze your glutes to maintain a straight line from head to heels. Keep your neck neutral by gazing at a spot on the floor about a foot in front of your hands, avoiding the common mistake of dropping your head or looking up.

Before initiating movement, check that your shoulders are drawn down away from your ears to prevent unnecessary tension. This foundation position should feel strong and stable—if you detect any discomfort or improper alignment, reset and reposition.

4-Step Movement Pattern

The up-down plank follows a specific four-count movement pattern that should be performed with control and precision. 

From the high plank position, bend your right arm to place your right forearm on the ground, maintaining your body alignment. 

Follow by placing your left forearm on the ground, now in a forearm plank position. Push through your right palm to extend the right arm back to the high plank position. Finally, push through your left palm to fully return to the starting high plank position.

When lowering to a  forearm plank, your elbows should replace the position where your hands were, directly under the shoulders.

After completing one full repetition, alternate your leading arm for the next rep to ensure balanced development. The entire movement should be fluid yet controlled, with each transition performed deliberately rather than rushed. 

Aim for a moderate pace that allows you to maintain perfect form throughout the exercise.

Breathing Technique During Transitions

Proper breathing enhances stability and power during up-down planks. Establish a rhythmic breathing pattern that complements the movement: exhale during the more challenging transitions (lowering to forearm plank) and inhale during the more stable positions (returning to high plank). 

This breathing technique helps maintain core tension and provides oxygen to working muscles when they need it most.

Avoid holding your breath, which is a common mistake that can increase blood pressure and reduce stability. Instead, practice steady, controlled breathing throughout the entire exercise. Many beginners find it helpful to coordinate one breath cycle (inhale-exhale) with each complete up-down movement.

How to Maintain Proper Alignment

Maintaining proper alignment throughout the up-down plank is critical for effectiveness and safety. Focus on creating a straight line from your head to your heels by engaging your core muscles continuously. 

Think about pulling your belly button toward your spine while keeping your glutes tight. Avoid allowing your hips to pike up or sag down as you transition between positions, which can happen when core engagement falters.

Distribute your weight evenly between your hands and feet, and keep your shoulders stacked directly above your wrists in the high plank position. 

As you transition to the forearm position, your elbows should be positioned directly under your shoulders. Maintain a neutral spine position throughout the exercise, avoiding any excessive arching or rounding.

Muscles Worked in the Up-Down Plank

The up-down plank is truly a full-body exercise, engaging core muscles, shoulders, chest, triceps, back muscles, glutes, and quadriceps simultaneously for comprehensive strengthening.

Primary Muscle Groups Targeted

The core musculature serves as the primary target of up-down planks, with significant engagement of the rectus abdominis (front abs), transverse abdominis (deep core stabilizers), and obliques (side abs). 

These muscles work continuously throughout the exercise to maintain proper spinal alignment and prevent the hips from sagging or piking. 

Your shoulders also feature prominently among the primary muscles worked, particularly the anterior and medial deltoid heads, which power the pushing motion when returning to high plank position. 

The triceps work intensively during the transition from low to high plank, making this exercise excellent for developing definition in the back of the arms.

Secondary Muscle Activation

While not the primary focus, several muscle groups act as important stabilizers during up-down planks. The rhomboids and trapezius muscles in your upper back work to keep your shoulder blades properly positioned, preventing the common shoulder elevation problems. 

Your chest muscles (pectoralis major and minor) engage during the push portion of the movement, similar to their activation during push-ups. 

In the lower body, your glutes and quadriceps maintain constant tension to keep your legs extended and hips properly aligned, while your erector spinae muscles along the spine work to prevent back arching or rounding. 

Even your forearm muscles get significant work as they stabilize your wrists throughout the movement, especially during the transitions.

How the Dynamic Movement Changes Muscle Engagement

The shifting between high and low plank positions creates a unique muscle engagement pattern that differs significantly from static planks. 

As you transition from high to low plank, your muscles perform eccentric contractions (lengthening under tension), and when pushing back up to high plank, they perform concentric contractions (shortening against resistance). 

This combination of contraction types provides more comprehensive muscle development than isometric holds alone. 

The constant shifting also forces your body to continuously readjust its stabilizing mechanisms, recruiting different muscle fibers throughout the movement and preventing the adaptation plateau that can occur with static exercises.

Build Dynamic Core Strength with SOLE Equipment

SOLE's Equipment Mat and versatile training equipment transform basic up-down plank training into a comprehensive core development system with proper support, comfort, and progression options.

The SOLE Equipment Mat provides the essential foundation for proper plank training. The superior cushioning protects your wrists, forearms, and elbows during the dynamic transitions between high and low plank positions, while the non-slip surface prevents hand slipping—crucial for maintaining proper form throughout extended sets and preventing injury.

The mat's comfortable surface encourages longer training sessions without discomfort, while the easy-clean material handles intense core workouts. The generous 36.5" x 78" size accommodates all plank variations comfortably, including wide-stance and single-leg progressions that require additional space.

For progressive training that advances beyond basic up-down planks, the SRVO All-in-One Trainer provides multiple options for scaling difficulty. Use its sturdy frame as an elevated surface for incline up-down planks that make the exercise more accessible for beginners, or perform decline variations for more of a challenge. 

The SW180 Adjustable Dumbbells serve two purposes in your core training: use them as push-up handles to reduce wrist strain during up-down planks while maintaining proper neutral wrist alignment, or incorporate them into weighted plank variations for advanced progression. The stable base provides excellent support during plank holds.

The SW116 Weight Bench expands your plank training options by providing an adjustable elevated surface for various incline and decline positions. The rock-solid construction handles dynamic plank movements safely, while the adjustable angles allow you to systematically progress difficulty as core strength improves.

Our equipment comes with the free SOLE+ App, which includes structured core training programs with proper plank progressions, exercise demonstrations, and form cues that ensure systematic advancement from beginner modifications to advanced variations. Track your progress and follow professionally designed periodization that builds core strength safely.

Check out SOLE fitness equipment today!

Frequently Asked Questions (FAQs)

How often should I do up-down planks for best results?

For optimal results, perform up-down planks 2–3 times per week with at least one day of rest between sessions. This frequency provides enough stimulus for strength development while allowing adequate recovery time. Begin with 2–3 sets of 5–8 repetitions if you're new to the exercise, gradually building to 3–4 sets of 10–15 repetitions as your strength improves. 

Can up-down planks help with lower back pain?

When performed correctly, up-down planks can potentially help alleviate certain types of lower back pain by strengthening the core muscles that support proper spinal alignment. The exercise targets the deep transverse abdominis muscle, which acts as a natural corset for your spine, potentially reducing stress on the lower back during daily activities. However, if you currently experience lower back pain, consult with a healthcare provider before adding up-down planks to your routine. 

How long should I be able to perform up-down planks as a beginner?

As a beginner, focus on quality repetitions rather than duration. Start with 3–5 repetitions per set, ensuring perfect form throughout each repetition. This approach might only take 20–30 seconds per set but will build the foundation for proper technique. Gradually increase by 1–2 repetitions each week as your strength and endurance improve. Rather than setting time-based goals, aim to complete a specific number of properly executed repetitions—this approach reduces the tendency to rush through movements as fatigue sets in. 

What should I do if I feel wrist pain during up-down planks?

Wrist pain during up-down planks is a common issue that can often be addressed with proper adjustments. First, ensure your hands are positioned directly under your shoulders with fingers spread wide and middle fingers pointing forward. Try pushing the floor away slightly, which activates your shoulder stabilizers and reduces wrist pressure. 

If pain persists, consider using push-up handles or placing your hands on dumbbells in the neutral grip position, which keeps your wrists in a more comfortable alignment. If pain becomes too severe, consult with your physician.

How does SOLE equipment enhance up-down plank training and progression?

While up-down planks require minimal equipment, SOLE's products significantly enhance your training environment and progression capabilities. The SOLE Equipment Mat provides cushioning for floor-based plank work, with a superior grip that prevents hand and forearm slipping during dynamic transitions. 

For advanced progressions, the SRVO All-in-One Trainer has a sturdy, inclined frame that lets you do elevated planks, making the exercise more accessible for beginners or adding challenge.