Plank Walk-Up

Plank Walk-Up

The Plank Walk-Up is a challenging and effective exercise that targets multiple muscle groups, particularly the core, arms, and shoulders. This exercise adds an extra level of intensity to the traditional plank, making it perfect for those looking to take their strength and stability to the next level. To perform the Plank Walk-Up, start in a high plank position with your hands directly under your shoulders and your legs extended behind you. Keep your core tight and maintain a straight line from your head to your heels. From here, lower down onto your forearms, one arm at a time, into a forearm plank position. Then, push back up onto your hands, one hand at a time, returning to the high plank position. Repeat this movement for the desired number of repetitions. Engaging in Plank Walk-Ups can offer numerous benefits. Firstly, it enhances core strength and stability by requiring your abdominal muscles, obliques, and lower back to work together to maintain a rigid body position. Secondly, it helps to tone and sculpt your arms and shoulders by engaging muscles such as the triceps, deltoids, and pectorals. Additionally, this exercise can improve overall body coordination and posture. As with any exercise, it is important to prioritize proper form and technique while performing Plank Walk-Ups. Ensure that your core is fully engaged, your back remains straight, and your hips stay level throughout the movement. If you find the exercise too challenging, start by performing it on your knees or against a stable surface such as a bench before progressing to the full version. Remember to always warm up before starting any exercise routine and consult with a fitness professional to assess your individual fitness level and determine if the Plank Walk-Up is suitable for you. MyFitnessPal is here to provide you with a wide range of exercises and fitness tips. Get ready to challenge yourself and unlock your full fitness potential!


  • Start in a push-up position with your body in a straight line and your hands directly under your shoulders.
  • Engage your core muscles by contracting your abs and glutes.
  • Place your right forearm on the ground, followed by your left forearm, so that you are now in a forearm plank position.
  • Press your right hand into the mat and straighten your right arm, followed by your left arm, to return to the starting push-up position.
  • Continue alternating between the forearm plank and push-up positions for the desired number of repetitions or time.
  • Remember to keep your abs and glutes engaged throughout the exercise, and to maintain a straight line with your body.

Tips & Tricks

  • Engage your core muscles throughout the exercise for maximum stability and strength.
  • Maintain a straight line from your head to your heels, avoiding any sagging or arching of the back.
  • Start with a comfortable plank position and gradually increase the duration as you progress.
  • Focus on slow and controlled movements, ensuring proper form, rather than speed.
  • Keep your shoulders relaxed and away from your ears to avoid tension and strain.
  • Remember to breathe steadily throughout the exercise, inhaling and exhaling deeply.
  • For an added challenge, try incorporating variations such as side plank walk-ups or alternating arm movements.
  • Include the plank walk-up exercise as part of a well-rounded workout routine that targets all major muscle groups.
  • Pay attention to your body's cues and rest or modify the exercise if you experience pain or discomfort.
  • Combine the plank walk-up with other core-strengthening exercises like crunches or Russian twists for a comprehensive workout.


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