Core exercise
Plank Surrender
Alternating transition between forearm plank and high plank for core, shoulders and triceps.
- Primary muscleCore
- Also worksShoulders
- EquipmentBodyweight
- MovementCore
- LevelIntermediate
- Core
- Shoulders
- Bodyweight
How to do the Plank Surrender
4 steps, in the order you do them.
- Get into a high plank with your hands under your shoulders and your body in a straight line.
- Lower one forearm to the floor, then the other, until you're in a forearm plank.
- Push the floor away with one hand, then the other, to return to a high plank.
- Alternate which arm leads on each rep, without swaying your hips.
Muscles worked
Alternatives to the Plank Surrender
They work the core with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
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More core exercises
Plate-Loaded Ab CrunchCore · Machine
Plank Shoulder TapCore · Bodyweight
Reverse CrunchCore · Bodyweight
Plank JackCore · Bodyweight
Frequently asked questions
What muscles does the Plank Surrender work?
The Plank Surrender works mainly the core. It also works the shoulders and the triceps.