How to do the Elbow Up Down Planks
Primary: Core · also works Shoulders, Obliques, Triceps, Upper Back, Lower Back.
Elbow Up Down Planks are an effective strength training exercise that targets the abdominal muscles along with the shoulders, triceps, and obliques. This exercise requires transitioning from a forearm plank to a high plank position (on hands) and back down, challenging core stability, upper body strength, and coordination. Suitable for intermediate levels, it combines static core engagement and dynamic movements to enhance muscular endurance and balance.
Step by step
- 1
Start in a forearm plank position with your body in a straight line from head to heels, and your elbows directly under your shoulders.
- 2
Push up onto your right hand and then your left hand, completing the movement into a high plank position.
- 3
Lower your right elbow back to the ground, followed by your left elbow, returning to the forearm plank position. Repeat the movement, alternating the leading arm.
Coaching cues
- Keep your core tight throughout the exercise to avoid sagging or arching your back.
- Try to minimize rocking of your hips during the transition to maintain stability.
- Engage your triceps and shoulders evenly to support the transition between plank positions.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Elbow Up Down Planks alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Elbow Up Down Planks work?
Primary: Core. Secondary: Core, Shoulders, Obliques, Triceps, Upper Back, Lower Back
How many sets and reps of Elbow Up Down Planks should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Elbow Up Down Planks?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Elbow Up Down Planks good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.