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For womenOn hands and knees

Knee Plank Up Downs

A floor arms and core exercise from the women’s track. 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.

Times practiced[1]
3,400
Women’s popularity[2]
#63of 81
Days per active week[3]
1.2days
Difficulty[4]
3/ 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. 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

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

What you should feel

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

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 3,400 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 3,361 account-days ÷ 2,854 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. 3/5 — middle of the scale 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

Plank Up-Downs Harder

ArmsCore
Difficulty 4/530 sec

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

For women · On hands and knees

Forearm Plank Rocks

ArmsCore
Difficulty 3/530 sec

Shift your body gently forward and back while holding a solid forearm plank

Workouts with this exercise

Ready-made sessions that include knee plank up downs.

For womenIntermediateArms

Strong Arms Circuit

Increased volume and rotation mobility for healthy shoulders.

14 min18 movements
For womenIntermediateFull body

HIIT Flow

Intervals of climbers, jacks and jumps for a real sweat.

16 min21 movements
For womenIntermediateArms

Upper Body Cardio

Push-ups and planks mixed with cardio bursts.

15 min20 movements
For womenAdvancedFull body

Total Burnout

An all-out full-body finisher.

14 min18 movements

Plans with this exercise

Guides for this practice