Knee Plank Up Downs

ArmsCoreDifficulty 3/5On hands and knees

How to do it

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
Stay steady through your torso to keep your hips straight and avoid rocking from side to side

Your shoulders, chest and arms working with each press, and your core holding your hips steady.

Demonstration and technique cues from the Military Calisthenics app. Difficulty is the app's content rating.

Compare the technique and difficulty of each variation.

For women Difficulty 4/5

Arms / Core

For women Difficulty 3/5

Arms / Core

See the exercise order in a complete session.

Choose a women's plan and preview your first day.