Also known as: up-down plank, up down plank, plank up-down, alternating up-down plank, forearm-to-hand plank

What is Upstairs Downstairs Plank?

What is Upstairs Downstairs Plank? The Upstairs Downstairs Plank is a medium-level dynamic plank alternating between forearms and hands, targeting the core, shoulders and upper back. It builds stability, shoulder control, and core endurance while improving transitional strength.

How to Do Upstairs Downstairs Plank

  1. Set starting position: Begin on hands and knees, lower forearms with elbows under shoulders, palms shoulder-width apart. Keep neck neutral and look slightly forward.
  2. Step feet back: Step feet back one at a time into a straight line from heels to head, maintaining a neutral spine and tight core.
  3. Brace your core: Tighten abs and glutes to prevent hip sagging; imagine pulling the ribs toward the pelvis and breathing steadily throughout.
  4. Press up to hands: One arm at a time, press through the palm to straighten the arm into a high plank, keeping shoulders stacked over wrists.
  5. Return to forearms: Lower back down slowly to forearms, leading with the same arm to control movement and avoid shoulder imbalance or jerk.
  6. Repeat with control: Continue alternating up and down for sets or time; maintain form, stop if pain occurs, and rest between rounds as needed.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Upstairs Downstairs Plank?

It strengthens the core while building shoulder and upper-back stability, improves anti-extension control and plank endurance, and enhances posture and transfer to push-up and press-up progressions. It also challenges coordination during transitions.

What are common mistakes to avoid?

Common mistakes include letting hips sag, piking, flaring elbows, rushing transitions, and looking up which strains the neck. Maintain a braced core, neutral spine, slow controlled presses, and proper elbow alignment to prevent injury.

How can I progress or modify this exercise?

Modify by performing the movement from knees or elevated hands to reduce load. Progress to longer holds, slower transitions, unilaterally alternating arms, or add light weight on the back once form is perfect and shoulder strength is sufficient.