Strength exercise

Plank (Commando)

How to do it

Start in a forearm plank with the elbows stacked under the shoulders and the body in a straight line from head to heels.
Brace the core and place one hand down where the corresponding elbow was, followed by the other hand, pressing up into a high plank.
Reverse the sequence, lowering one forearm down followed by the other, returning to the forearm plank.
Keep the hips level and facing the floor throughout each transition, resisting any side-to-side rocking as the arms move.
Continue alternating the leading arm with each transition, keeping the movement flowing and continuous rather than pausing between transitions.
Maintain steady breathing throughout and continue for the prescribed time; letting the hips pike up or sag as the arms transition is the fault to watch for.

Muscles worked

CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Core exercises

Ab Coaster Ab Crunch Machine Ab Rollout Ab Wheel Ab Wheel Rollout Ab Wheel Rollout (Kneeling)

Type: Strength
Equipment: Bodyweight
Primary muscles: Core
Measured in: Time