Plank Get-Up

PT Will Duru’s Perspective

The plank get-up is one of my favourite exercises for building core stability and upper-body endurance at the same time.

I like this movement because every repetition challenges your ability to resist rotation. Your abs, shoulders, and glutes all work together to keep your body stable while your arms move.

It’s a simple exercise, but if you perform it slowly and with control, you’ll feel your core working from the first few reps.

Add plank get-ups to your programme if you want a stronger core, better shoulder stability, improved body control, and greater upper-body endurance.

About PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.

Exercise Benefits

• Builds core strength
• Improves shoulder stability
• Strengthens the triceps
• Enhances anti-rotational core control
• Improves upper-body endurance
• Increases body control and coordination
• Requires no equipment

Why Train the Core?

Your core is responsible for stabilising your spine and controlling movement during almost every exercise.

A strong core can help:

• Improve posture
• Increase balance and stability
• Support lower-back health
• Improve lifting technique
• Increase athletic performance
• Improve movement efficiency
• Reduce unwanted trunk movement

Core stability also improves your performance during squats, deadlifts, press-ups, and running.

What Type of Workout Does This Exercise Fit Into?

The Plank Get-Up works well in:

• Core workouts
• Upper-body workouts
• Full-body workouts
• Functional fitness sessions
• HIIT workouts
• Bodyweight workouts
• Athletic performance programmes
• Home workouts

Use it during the middle or end of a workout as part of a core or conditioning circuit.

Sample Core Workout Programme

Beginner Core Workout

1. Forearm Plank – 3 sets × 30 seconds
2. Bird Dog – 3 sets × 10 reps per side
3. Plank Get-Up – 3 sets × 8 reps per side
4. Dead Bug – 3 sets × 10 reps per side

Intermediate Core Workout

1. Plank Get-Up – 3 sets × 10-12 reps per side
2. Plank Shoulder Tap – 3 sets × 20 taps
3. Hanging Knee Tuck – 3 sets × 10-12 reps
4. Cable Woodchop – 3 sets × 10 reps per side
5. Side Plank – 3 sets × 30-45 seconds per side

12REPS Coach Recommendation

I like placing Plank Get-Ups towards the end of a workout when finishing with core training.

A simple bodyweight core circuit could look like:

1. Plank Get-Up
2. Plank Jumping Jack
3. Mountain Climbers
4. Hanging Knee Tuck
5. Side Plank

Complete 3 to 4 rounds with 30 to 45 seconds of work and 15 to 30 seconds of rest between exercises.

Frequently Asked Questions

Are plank get-ups good for beginners?
Yes. Perform the movement slowly and focus on keeping your hips still.

What muscles do plank get-ups work?
They mainly target the rectus abdominis, transverse abdominis, obliques, shoulders, triceps, glutes, and core stabilisers.

Should my hips rotate during the exercise?
No. Keep your hips as level as possible throughout every repetition.

Should I alternate my leading arm?
Yes. Alternate the arm you lead with each rep to develop balanced strength.

How many reps should I perform?
Aim for 8 to 12 repetitions per side or perform the exercise for 30 to 45 seconds.