PLANK GET UPS
Dynamic Core Stability & Shoulder Endurance
Primary Muscles
Exercise Description
Plank get-ups combine isometric core stability with dynamic shoulder work. This challenging variation transitions between forearm and high plank positions while maintaining rigid body alignment.
How To Perform
Start in a forearm plank position with body in a straight line.
Press one hand into the ground and extend that arm to push up.
Immediately press through the other hand to reach a high plank position.
Lower back down one arm at a time to return to forearm plank.
Alternate which arm leads on each rep.
Maintain rigid core and neutral spine throughout all transitions.
Expert Tips
Minimize rotation - Your hips will want to rotate. Fight to keep them square to the ground.
Controlled transitions - Move deliberately, not explosively. Control prevents hip rotation and maintains form.
Alternate lead arm - Switch which arm goes first each rep to build balanced strength.
Keep core braced - Maintain core tension throughout. Don't let abs relax during transitions.
Common Mistakes
Hip rotation - Most common error. Engage obliques harder to resist rotation.
Sagging during transition - Core stays engaged even while arms move. Brace harder.
Moving too fast - Speed causes form breakdown. Controlled reps build more stability.
Incomplete lockout - Fully extend arms at top of each rep before lowering.
Video Guide – Plank Get Ups
Plank get-ups take the static challenge of regular planks and add dynamic complexity. As you transition from forearm to high plank position, your core must work overtime to prevent rotation and maintain spinal stability. This anti-rotation component makes plank get-ups exceptional for building functional core strength—your abs, obliques, and deep stabilizers all fire intensely to keep your body rigid while your arms move. It's like doing a plank while your body tries to twist, forcing your core to resist with maximum effort.
Beyond core benefits, plank get-ups deliver serious shoulder and triceps endurance. Each transition requires your arms to push your entire bodyweight up and control it down. Over multiple reps, this creates significant time under tension for your pressing muscles. The result is an exercise that simultaneously builds core stability, shoulder endurance, and full-body control—all without any equipment. This makes them perfect for home workouts or as a challenging finisher in the gym.
Watch the demonstration video carefully. Notice how the hips stay square to the ground despite the asymmetrical arm movements. The transition is deliberate and controlled—one hand plants, arm extends fully, then the second hand follows. The core remains visibly braced throughout, preventing any sagging or rotation. Coming back down is just as controlled as going up. Each rep alternates which arm leads, ensuring balanced development on both sides.
Program plank get-ups 2-3 times per week. They work excellently in circuit training (30-45 seconds of continuous reps) or as straight sets (3 sets of 10-12 total reps). Perform them after heavy lifting when your core is pre-fatigued for an incredible finishing burn, or use them as a warm-up to activate your core and shoulders. Progress by increasing reps, slowing down tempo, or eventually adding a weight vest. The key is maintaining perfect form—never sacrifice hip stability for more reps.
Equipment Required
Exercise mat (optional for comfort)