Plank Up Downs

Transition between high and low plank to blast your triceps and core. AI ensures stable hips.

Instructions

• Start in high plank (pushup position).
• Lower one arm down to forearm, then the other (low plank).
• Push back up to high plank, one hand at a time.
• Minimize hip swaying.
• Alternate starting arms.

Common Mistakes

• Hips rocking side to side
• Hands placing too far forward
• Lower back sagging
• Rushing the movement

Benefits

• Core Stability
• Tricep Strength
• Shoulder Endurance

Biomechanical Form Guide

Core Anti-Extension: How to Hold Perfect Planks Without Lumbar Sagging - Master isometric core alignment in forearm and high planks. Eliminate lower back sagging, pelvic tilting, and neck strain.

Similar Exercises

• Online Plank Timer & Posture Checker - Free online plank timer and AI posture tracker. Monitor your plank hold duration and check hip alignment in real-time with your camera. No signup required.
• High Plank + Tricep Kickback - Anti-rotation core challenge plus arm toning. Detect hip twisting and arm angle with AI.
• High Plank Reverse Fly - A tough stability challenge. Hit the rear delts without compromising your plank form.
• Renegade Row (High Plank Row) - Build a strong back and rock-solid core. AI checks against hip rotation and ensures full pulls.