Plank Walk-up
Description
The plank walk-up is a dynamic plank exercise where you alternate between a forearm plank and a high plank by walking your hands up and down. It builds tricep and shoulder endurance, core stability, and challenges your ability to maintain a stable plank under movement.
Muscle Group
Equipment Required
Plank Walk-up Instructions
- Start in a forearm plank position. Body in a straight line from heels to head.
- Brace your core hard. Keep your hips level throughout.
- Press up onto your right palm, then your left palm, transitioning into a high plank.
- Hold the high plank briefly.
- Lower back down by placing your right forearm down, then your left forearm.
- You are back in the starting forearm plank.
- Continue alternating, leading with each arm in turn.
- Keep hips and shoulders level — do not rotate. Perform for time (30 seconds) or reps.
Plank Walk-up Form & Visual
Plank Walk-up Benefits
- Builds tricep and shoulder endurance
- Trains core anti-rotation under dynamic load
- Combines isometric and dynamic core work
- No equipment needed
- Excellent core finisher
- Improves shoulder stability
Plank Walk-up Muscles Worked
- Triceps brachii
- Anterior deltoid
- Pectoralis major
- Core (anti-rotation, anti-extension)
- Serratus anterior
Plank Walk-up Variations & Alternatives
- Front Plank (static)
- Plank Push-Up Row
- Dumbbell Renegade Row
- Plank Jump
- Single-Arm Plank Walk-Up
