What is Upstairs Downstairs Plank?

The Upstairs Downstairs Plank is a medium-difficulty bodyweight plank variation that alternates between forearm and high-plank positions to challenge the core, shoulders, and upper back. It builds shoulder stability, anti-rotation core strength, and endurance while requiring solid plank form and controlled movement.

How to Do Upstairs Downstairs Plank

  1. Set starting position: Begin on hands and knees, elbows under shoulders, hands shoulder-width; lower forearms to floor so arms form about 90 degrees.
  2. Extend to plank: Step your feet back one at a time into a straight-line forearm plank, heels through head, gaze slightly ahead, core engaged.
  3. Hold and brace: Tighten abs, glutes, and shoulder blades; maintain a neutral spine and steady breathing to avoid sagging or piking.
  4. Rise to high plank: Press through one palm then the other, straightening arms to reach a high plank while keeping hips level and core tight.
  5. Return controlled: Lower back to forearm plank one arm at a time with controlled motion, avoiding rotation or hip drop.
  6. Repeat safely: Alternate raising and lowering for reps, start with slow tempo, rest when form degrades, and stop if shoulder pain occurs.

Muscle Groups

Core, Shoulders, Back

Description

Start on the floor on your hands and knees. Lower your forearms to the floor with elbows positioned under your shoulders and your hands shoulder-width apart.

If someone looked at you from the side, your arms would form a 90-degree angle. Step your feet back, one at a time.

Maintain a straight line from heels through the top of your head, looking down at the floor, with gaze slightly in front of your face.

Now, tighten your abs and hold. While holding your plank, move up and straighten your arms. Then reverse the movement back to initial plank position.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Upstairs Downstairs Plank?

This exercise strengthens the core, shoulders, and upper back while improving shoulder stability, anti-rotation control, and plank endurance. Alternating forearm and high-plank positions also trains coordination and increases time-under-tension for better functional core stability.

What common mistakes should I avoid?

Avoid letting hips sag or pike, rotating the torso, rushing transitions, or flaring elbows. Don’t lock the shoulders; instead keep a neutral spine and controlled tempo. Stop and reduce range if you feel sharp shoulder or lower-back pain.

How can I progress or regress this exercise?

To progress, add slow tempo, longer holds, more reps, or perform elevated-feet variations and weighted vests. To regress, reduce hold time, perform static forearm planks, drop to knees for modified plank, or focus on single controlled transitions with fewer reps.