Setup and loading
On a mat. Feet a little wider apart for easier stability.
How to do the plank up-down step by step
- Start in a forearm plank.
- Place one hand down, then the other, until your arms are straight.
- Lower back to your forearms, one at a time.
- Alternate the leading arm each rep.
Form cues
- Hips still, no swaying
- Abs and glutes tight
- Hand under your shoulder
Common mistakes
- Shifting your hips side to side
- Raising your butt
- Rushing and losing position
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Sets and reps for your goal
Core & Stability
3 x 20-30 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Endurance
3 x 40 s2-4 sets of 15-30 reps or 30-60 seconds at 40-60% of your max. Rest 30 to 60 seconds.
Steady pace and clean technique to the end. Circuits help you build volume with little rest.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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