Up and Down Plank Exercise Guide: Proper Form, Muscles Worked, Variations

What Is the Up and Down Plank?

The up and down plank is a dynamic version of the standard plank exercise. It involves raising and lowering your body in a straight line from a plank position on your hands and toes.

To get into the starting plank position:

• Place hands directly under shoulders with arms extended.
• Position feet hip-width apart balancing on your toes.
• Keep your back flat and core braced, being careful not to sag in the hips or round the back.
• Ground through your palms while keeping shoulders down, away from ears.

From this strong static plank position, you then raises your hips upward, maintaining a straight line with your body. Your weight shifts slightly towards your hands. Make sure your core stays engaged - do not sag through the low back as you lift up.

Lower your hips back down towards the floor to return to the starting plank position. Repeat, moving through the up and down motions in a controlled, fluid manner. Keep your breathing steady throughout the exercise.

Muscles Worked

Here are the main muscle groups targeted during the up and down plank exercise:

Core

The rectus abdominis, obliques, transverse abdominis, and muscles of the low back and hips must contract to stabilize your core during the dynamic plank moves. Having to resist extension of the hips and spine as you lift upward engages the core maximally.

Shoulders

The deltoids, triceps, pectorals and trapezius muscles get a great workout isometrically holding the upper body plank position and controlling your body weight shifting. Your shoulders also stabilize your core and prevent sagging.

Glutes

Your glutes have to fire and flex to lift your hips up while preventing any arching of the lower back. The glutes stabilize your pelvis and spine with your core muscles throughout the exercise.

Quadriceps and Hamstrings

While not as significantly as the core and upper body, your quads and hamstrings still contract isometrically to maintain the plank leg position. Lifting and lowering the hips engages them dynamically as well.

Benefits

Here are some of the great benefits you can achieve from practicing the up and down plank regularly:

Improved Core Strength

The moving plank powerfully trains all the muscles that stabilize your spine, hips and shoulders to build strong core muscles. Dynamic lifting forces your core to work harder against resistance.

Increased Muscle Endurance

Having to hold the plank position through the range of motions improves your muscular endurance not just in the core but the shoulders, arms and legs as well. This translates to better fitness for sports, exercise and daily activity.

Enhanced Balance and Coordination

Balancing your weight between your hands and feet while moving up and down requires control and proprioception. This enhances your body awareness, coordination and balance - key for preventing falls as you age.

Better Posture

The up and down plank strengthens all the postural muscles along your spine, hips and shoulders for good upright posture. This also helps reduce back pain that can result from poor posture.

Injury Prevention

Planks strengthen your core and stabilize your body so you develop proper movement patterns that support your joints and prevent injury with exercise or activity.

Increased Calorie Burn

As a full body exercise, planks elevate your heart rate and metabolism to burn extra calories. The dynamic nature helps increase calorie expenditure more than just holding a static plank.

How to Do the Up and Down Plank Correctly

Use these form tips to perform the up and down plank exercise properly:

Set Up in a Solid Plank

Start by getting into the perfect plank position before you begin moving - engaged core, neutral spine, shoulders over wrists, grounded feet. Having this solid stable base is key.

Brace Your Core

Initiate the movement by tightening your core muscles. Draw your belly button towards your spine and think about keeping your torso stiff as you start lifting your hips.

Move Slowly and Controlled

Lift your hips up and down in a slow, smooth motion a few inches. Avoid jerky motions or lifting too high so you don't strain.

Maintain Neutral Spine

Concentrate on keeping your back flat throughout. Do not round your shoulders or arch your lower back as you raise and lower your hips.

Keep Head Aligned

Look down with your head in line with your body rather than lifting your chin. Keep your neck relaxed rather than craning it up.

Shift Weight Properly

As your hips lift, transfer a bit more weight into your shoulders and arms while your legs stay straight. Shift back into your toes as you lower down.

Support Through Full Hands

Spread your fingers wide and press firmly through the whole hand - both the palm and knuckles of your fingers. Don't sink into your wrists.

Common Mistakes

Be sure to avoid these errors when performing your up and down planks:

• Sagging hips - Allowing your rear end to droop down as you raise your hips up rather than keeping your body straight.
• Caved in chest - Letting your shoulders hunch forward and head drop as you lift your hips.
• Loose core - Failing to engage your core muscles so your midsection sags.
• Bouncing - Moving in a fast, jerky manner rather than slowly and controlled.
• Overarching back - Letting your lower back round into extension as you lift your hips.
• Forward neck - Craning your neck up so your chin juts forward.

Up and Down Plank Variations

There are several ways to modify the standard up and down plank to increase or decrease the challenge:

Elevated Hands

Placing your hands on an exercise box or bench makes the move harder by increasing the range of motion your hips have to lift.

Single Leg Lift

For extra effort, you can add a knee lift by raising one leg a few inches off the ground as you lift your hips up. Perform all reps then switch legs.

Weight Plate Drag

Increase resistance by placing a small weight plate on the floor and dragging it towards you as you lift your hips upward.

Extended Plank

Performing the up and down plank with straight arms and legs increases leverage for a bigger challenge to your core.

Opposite Arm and Leg Lift

Raising your opposite arm and leg simultaneously with the hip lifts turns your plank into a moving mountain climber.

Walkouts

Make it easier by starting in an upright push up position. Walk your hands back gradually until you build up enough strength to do a full plank.

Knee Plank

Take stress off your lower body by performing your plank on your knees rather than the toes of your feet.

Challenging variations are great for more advanced exercisers, while beginner modifications allow you to perform the move safely as you build strength.

Up and Down Plank Workout

Incorporate up and down planks into your workouts with exercises like:

3 Sets of 10-15 Reps

Perform 3 sets of the up and down plank for 10-15 reps, resting 30-60 seconds between sets. This improves plank endurance.

4 Moves Circuit

Create a circuit with 4 moves - up and down planks, push ups, lunges, and squat to overhead press. Do each exercise for 30-60 seconds with 15 seconds rest between for 3 rounds.

Ladder Sets

Do the up and down plank in a ladder pattern - 1 rep the first set, 2 reps the second set, increasing the reps up to 5. Then reverse back down the ladder from 5 reps to 1 rep.

Supersets

Pair the plank with an upper body exercise like a bent over row. Perform a set of each exercise back to back with little rest for 3 supersets.

Combine It Into Any Routine

The dynamic plank can be included in any workout from HIIT, to barre, yoga flows, CrossFit style training, and total body strength circuits.

Additional Tips

Maximize the benefits of your up and down planks with these extra pointers:

• Engage your pelvic floor and draw your navel towards spine to tighten your core.
• Prevent wrist pain by keeping a soft bend in your elbows.
• Grip the floor with fingers spread wide and straight back.
• Keep neck relaxed and spine extended by looking at a point on the floor just beyond your hands.
• Focus on stabilizing your hips and torso rather than trying to lift them as high as possible.

Risks and Precautions

The up and down plank is appropriate for most people when performed with proper form. But keep these precautions in mind:

• Avoid this exercise if you have a wrist injury.
• Use caution if you have shoulder issues.
• Stop if you feel any strain in your low back.
• Work up gradually to proper plank form if you have core weakness.
• Talk to your doctor before trying planks if pregnant.
• Don't let hips sag too low if you have low back problems.

Modifications like knee planks or using blocks can help reduce strain if needed. Overall, the up and down plank safely and effectively strengthens your whole core and body when done correctly.

The Takeaway

The up and down plank truly exercises your entire body from shoulders to hips while honing in on your core strength. This simple bodyweight move can efficiently build core stability, endurance, balance, and muscular control.

Work this exercise into any dynamic core routine or total body circuit 2-3 times a week for improved posture, better sports performance, and a strong, stable middle. Just be sure to use proper plank form and modify if needed.

With all its great benefits for both fitness and function, the up and down plank variation is one you’ll want to master and practice consistently!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.