Elbow-Up And Down Dynamic Plank

Muscles worked

Setup

1. Start in a forearm plank position with your elbows directly under your shoulders and feet hip-width apart.
2. Engage your core, squeeze your glutes, and maintain a straight line from your head to your heels.
3. Position your forearms parallel to each other with palms flat or fists clenched.

How to do it

1. Place your right hand on the floor exactly where your right elbow was and push up, followed immediately by the left hand to reach a high plank position.
2. Exhale as you push up into the high plank and inhale as you lower back down to your forearms.
3. Lower back to the starting position by placing your right elbow down, followed by your left elbow.
4. Repeat the movement, alternating the leading arm (left hand leads the next rep) to ensure balanced muscle engagement.

Form checklist

• Keep your hips as level as possible; avoid rocking them side-to-side during transitions.
• Ensure your hands and elbows are stacked directly under your shoulders to protect the joints.
• Maintain a neutral spine—do not let your lower back sag or your hips pike toward the ceiling.
• Keep your neck neutral by looking at a spot on the floor just ahead of your hands.

Pro tips

• Focus on 'pushing the floor away' during the upward phase to maximize serratus anterior and pectoral activation.
• Imagine a glass of water resting on your lower back; move with enough control that you wouldn't spill a drop.
• Squeeze your quads and glutes throughout the entire set to create total-body tension and better pelvic stability.

Make it harder

• Narrow your foot stance to decrease your base of support and increase the stability challenge for the obliques.
• Wear a weighted vest or place a small weight plate on your upper back to increase resistance.

Frequently asked

What muscles does the elbow-up and down dynamic plank work?

The elbow-up and down dynamic plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the elbow-up and down dynamic plank?

The elbow-up and down dynamic plank requires no equipment — just your body weight.

Is the elbow-up and down dynamic plank good for beginners?

The elbow-up and down dynamic plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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