Walk The Plank
This plank exercise mainly works your core, with help from your lower body and lower back. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Walk The Plank
When in the regular plank position, ensure your elbows are aligned directly under your shoulders, and your body is in a straight line from head to heels. As you move forward, coordinate your hands and feet to maintain stability, taking small, controlled steps. Your core should remain engaged throughout to prevent your hips from sagging or lifting too high. When stepping backward to the starting position, the same level of control and coordination is essential to keep the integrity of your plank.
Common mistakes
Avoid letting your hips sway side to side as you move; this indicates a lack of core stability. Moving too quickly or taking large, uncontrolled steps can compromise your form and reduce the exercise's effectiveness. Also, be cautious of letting the head drop or looking too far forward, which can strain the neck.
Breathing
Inhale as you begin your forward steps and exhale as you complete the forward motion. Inhale again as you start moving backward, and exhale as you return to the starting plank position. This breathing pattern will aid in maintaining core engagement and stability during the movement.
Muscles worked
Primary Muscles
Core
Secondary Muscles
Lower Body, Lower Back
Tertiary Muscles
Rhomboids, Latissimus Dorsi, Traps, Triceps, Shoulders
