Core · Bodyweight
Up-down Plank
How to do the up-down plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Start in a plank position on your elbows. Push up to a high plank position on your hands, then return to the low plank. Alternate arms with each repetition.
- 1Feel your core and shoulders as you transition between forearm and full plank
- 2Keep your body in a straight line and hips steady through the movement
- 3Engage your glutes and legs to assist in stability
Common mistakes
- Avoid rotating your torso or letting your hips drop
- Don't lead exclusively with the same arm; alternate starting arms
- Avoid rushing; move with control to minimize sway
Muscles worked
The up-down plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the up-down plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.