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For womenOn hands and knees

Plank Up-Downs Harder

A floor arms and core exercise from the women’s track. Start in a high plank on your palms and lower to your forearms one arm at a time, then press back up to your hands with control.

Times practiced[1]
1,952
Women’s popularity[2]
#71of 81
Days per active week[3]
1.5days
Difficulty[4]
4/ 5
Clarity[5]
3/ 5
In a workout[6]
30 sec

Practice history: September 28 – October 25, 2026. What do these numbers mean?

WorksArmsCore

How to do it

  1. Start in a high plank on your palms and lower to your forearms one arm at a time, then press back up to your hands with control

  2. Breathe steadily throughout and keep your hips as still as possible instead of rocking side to side

What you should feel

Your shoulders and arms working hard with each press, and your whole core keeping your hips still.

About these numbers and scores

Practice history covers September 28 – October 25, 2026. Difficulty and clarity come from the app’s exercise content.

  1. Times practiced. One record per exercise per saved workout. We count the exercise when it is marked complete, the workout is marked complete and its logged duration is positive. This movement has 1,952 counted records in this window. A repeated practice in another workout adds another record. Zero means no qualifying record was found in this window.
  2. Popularity. A count ranking within the women’s track. Only exercises with counted practices are ranked; equal counts share a place. Plan placement and repeat users affect the ranking.
  3. Days per active week. We count different local practice dates for each account in each Monday–Sunday week, then average those counts. Only weeks when that account practiced this exercise are included. Here that is 1,882 account-days ÷ 1,241 active account-weeks. We show the average when at least 10 accounts contributed. It describes this history; it is not a recommended weekly schedule.
  4. Difficulty. 4/5 — higher demand on the app’s content scale. Higher means more demanding. This is a fixed exercise score; it is not calculated from usage or a personal assessment.
  5. Clarity. 3/5 — middle of the scale on the app’s content scale. It describes how clearly the instructions and demonstration specify the movement. This is a content score, not a percentage of users who understood it or an average user review.
  6. In a workout. The movement’s default time block in the app. Pauses and settings can change elapsed practice time. It is not a repetition count.

These are saved app records, not verified repetitions or movement quality. Anonymous, unsynced and deleted histories can be missing. Accounts are not a one-to-one count of people, and this snapshot has no comprehensive staff/test-account exclusion.

Full method, scale and data coverage

Try instead

The exercises the app offers in its place: easier, harder or just different.

For women · On hands and knees

Knee Plank Up Downs

ArmsCore
Difficulty 3/530 sec

Begin in a forearm plank on your knees, then press up one arm at a time to come up on both your hands before lowering each arm back down

For women · On hands and knees

Plank Hand to Foot Touch

ArmsCore
Difficulty 4/530 sec

From a plank position, reach one hand toward the opposite foot, then return and switch sides

Workouts with this exercise

Ready-made sessions that include plank up-downs harder.

For womenAdvancedArms

Upper Body Burn

Intense upper body burn with anti-rotation core support.

15 min20 movements
For womenAdvancedFull body

Power Cardio

Advanced explosive moves for maximum burn.

17 min22 movements
For womenAdvancedFull body

Total Burnout

An all-out full-body finisher.

14 min18 movements

Plans with this exercise