Core · Bodyweight
Plank Surrender
Plank to push-up and back, no rest for your abs.
CoreBodyweight
How to do it
- Set up in a forearm plank, body in one straight line from head to heels.
- Press your right palm under your shoulder, then your left, pushing up to a high plank.
- Lower back down one forearm at a time to return to the start.
- Alternate which arm leads each rep and keep the pace controlled.
The one cue that matters
⚡
Lock your core and squeeze your glutes so your hips do not rock side to side.
Muscles worked
The Plank Surrender isolates the Core — no passengers. That makes it a clean tool for adding targeted core volume without extra fatigue.
FAQ
What muscles does the Plank Surrender work?
The Plank Surrender primarily works the Core.
What if I can't do many reps yet?
Shorten the range or use an easier variation, and stop 1 to 2 reps before failure. Reps build fast when you train just shy of your limit.
How many sets and reps of Plank Surrender?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
Track it in SUUPRLog sets, get smart progression hints, and train live with your crew.
