Plank Walk-up

Plank Walk Up


This exercise involves starting in a plank position and then walking your hands up to a push-up position, and then walking them back down to the plank position. It is a great core and upper body workout.

Muscle Group

Equipment Required

Plank Walk-up Instructions

  1. Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.
  2. Push up onto your right hand, then your left hand, coming into a high plank position.
  3. Lower back down onto your right forearm, then your left forearm, returning to the starting plank position.
  4. Repeat, leading with your left hand this time.
  5. Continue alternating sides for the desired number of reps or time.

Plank Walk-up Form & Visual

Plank Walk Up

Plank Walk-up Benefits

  • Improves agility and coordination
  • Increases power and explosiveness
  • Enhances cardiovascular endurance
  • Helps with weight loss and body composition
  • Can be modified for different fitness levels and goals
  • Can be done with minimal equipment and space

Plank Walk-up Muscles Worked

  • Rectus abdominis
  • Obliques
  • Erector spinae
  • Glutes
  • Quadriceps
  • Hamstrings
  • Shoulders
  • Chest
  • Triceps

Plank Walk-up Variations & Alternatives

  • Plank with shoulder taps
  • Plank with leg lifts
  • Plank with knee tucks
  • Plank with side taps
  • Plank with hip dips
  • Plank with mountain climbers
  • Plank with spiderman crawls
  • Plank with reach and rotate
  • Plank with alternating arm and leg lifts