Commando Plank: How-to, Benefits & Variations
Commando planks alternate between forearm and hand position for dynamic core and shoulder training. Keep hips still as you transition.
Commando Plank: How-to, Benefits & Variations
Start on your forearms. Push up to your hands. Drop back to forearms. Repeat without letting your hips sway. Commando planks combine core stability with upper body endurance in a way that regular planks cannot. The constant shifting between forearms and hands forces your obliques and shoulders to stabilize through movement, not just in a static hold. It is the difference between holding a tray still and carrying it through a crowd.
Abs And Glutes 3
Linda Chambers
How to Do Commando Plank
Set up in the starting position for commando plank. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Beth Hannam cues: "Come up onto your right hand, down onto your right arm. We're gonna change sides."
Complete the full range of motion. "Down onto our left arm, up onto our left arm... switching arms each time."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Mish Naidoo adds: "Taking it down onto the forearms, and then pushing up onto the hands"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The commando plank directly supports this by targeting key muscle groups.
Coach's Tips
"Come up onto your right hand, down onto your right arm. We're gonna change sides." - Beth Hannam
Beth Hannam
"Down onto our left arm, up onto our left arm... switching arms each time." - Beth Hannam
Beth Hannam
"Taking it down onto the forearms, and then pushing up onto the hands" - Mish Naidoo
Mish Naidoo
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The commando plank loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The commando plank targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The commando plank directly addresses this.
Requires minimal equipment
No equipment needed. You can do the commando plank at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the commando plank with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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