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Technique

  1. Start in a high Plank position with your hands directly under your shoulders.
  2. Lower one arm down to rest on the forearm, then follow with the other arm to reach a Low plank position.
  3. Push back up to the high plank position one arm at a time and repeat.

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Form tips

  • Keep your hips stable and avoid excessive swaying from side to side.
  • Maintain Shoulder protraction at the top to keep the upper back engaged.
Risks
  • Dropping too quickly onto the elbows can cause joint discomfort; move with control.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Serratus anterior

Secondary

  • Pelvis
  • Chest
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Serratus anterior

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkflexion
Shoulderprotraction
trains stretches

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Regressions

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Plank

Beginner
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Scapular pushup

Beginner
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Serratus rock

Beginner
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Double plank

Novice
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Knee diamond pushup

Novice
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Low plank

Beginner
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