Walking Plank

The walking plank is a dynamic and more advanced variation of the traditional plank.

It's the perfect bodyweight exercise for those who've already mastered static planks. It can improve your core muscle endurance and dynamic spinal stability. This can reduce the risks of injuries during your sport. You don’t even need equipment to start!

In this blog, we introduce the walking plank in more detail. You will learn the correct technique, the muscles it works, and all its benefits.

How To Do

  1. Start in a high plank position with your hands under your shoulders.
  2. Breathe in and slowly walk your hands forward one at a time.
  3. Exhale and hold the extended position for a few seconds.
  4. Inhale and walk your hands back to the starting position.
  5. Repeat for the desired reps and sets.

Tips From Expert

  • Keep a straight line from your head to your heels. This limits lower back strain and ensures stability.
  • Walk your hands out using small, controlled forward movements. This helps to maintain balance.
  • Stay on the balls of your toes to ensure the correct plank position.
  • Engage your core throughout the exercise to limit torso rotation. Inhale before lowering down and exhale as you come up.
  • Make sure your hands come straight out in front of you. Avoid bringing them diagonally or to the sides.
  • Maintain a neutral head position facing the floor. This limits potential neck strain and injury.

Optimal Sets and Reps

Below, we recommended the sets, reps, and duration for walking planks, based on your fitness goals. This guideline will help you build strength, muscle mass, or endurance.

Training Type Sets Reps
Strength Training 4–5 10–20 seconds 3–4 (Weighted)
Hypertrophy 2–3 30–45 seconds 8–12
Endurance Training 3–4 1–2 minutes 15–20
Power Training N/A N/A N/A
Optimal Sets & Reps of Walking Plank

How to Put in Your Workout Split

The walking plank combines both isometric and dynamic elements. Isometric exercise means your muscles are engaged without changing length, and your joints remain stationary.

The dynamic element is introduced when you walk your hands forward, adding movement while maintaining core stability.

This effectively improves physical fitness and increases muscle mass. Let’s see how you can implement it into your workout routine!

  • Core-Focused Workout – The walking plank targets your core along with the upper body. You can add this exercise to your home or gym core workout routine. These can include crunches, woodchoppers, heel touches, and walking planks.
  • High-Intensity Interval Training Workout – The walking plank makes a great addition to any higher-paced home workout. Combine it with exercises like burpees and squat jumps to improve your aerobic endurance and capacity.
  • At The End Of Any Weight Routine – You can finish your upper, full, or leg workouts with some core exercises. These can include walking planks, hanging leg raises, Russian twists, and side planks.

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Primary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Rectus Abdominis

The rectus abdominis is a long and flat muscle at the front of your abdomen. It's often referred to as the six-pack. During the walking plank, the abs keep your spine in a safe position, especially as you move your hands forward. It prevents your hips from sagging and your lower back arching, too.

The front plank with a brace effectively activates the rectus abdominis, achieving up to 48% muscle activation rate. This is a strong engagement to stabilize the spine. When we add walking to it, its activation likely remains high. So, if you are asking: Are planks good for abs, the answer is absolutely, they are!

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Erector Spinae

Muscles that span the entire length of your spine on either side.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Anterior Deltoid

Muscles located at the front of your shoulder region

Lateral Deltoid

Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.

Obliques

The obliques are on the sides of your waist. They consist of the external and internal obliques. These muscles help rotate the trunk, bend it sideways, and expel air from the lungs.

During the walking plank, they help the rectus abdominis to stabilize the core. They also prevent side-to-side movement as you walk your hand forward.

External right and left oblique muscle activity increases from an average of 31.605% during standard planks to 39.98% when performing single-leg planks. This suggests, that instability or some dynamic movements (intensity) can increase oblique engagement. Therefore, the obliques are highly active during walking planks.

Erector Spinae

The erector spinae is a group of muscles along both sides of your spine. They provide stability to the spine during dynamic movements like the walking plank. They maintain alignment of your back as you walk your hands forward, preventing excessive arching or sagging. The erector spinae is highly engaged during the walking plank.

Anterior Deltoid And Lateral Deltoid

The deltoid sits on the top of your shoulders. It consists of three parts: the anterior, lateral, and posterior ones. These form the rounded shape of your shoulders. The anterior part lifts your arms forward and stabilizes the shoulder joint.

The lateral portion lifts your arm out to the side and also stabilizes the shoulder joint during overhead movement. The anterior and lateral delts keep your joint secure as your hands move forward during the walking plank. They prevent any excessive movement within to joint, as you shift weight onto your hands.

Latissimus Dorsi

The latissimus dorsi is a large muscle that runs through your lower back to the sides, and inserts into your arm bone, the humerus. It covers your mid back and runs down to the top of your pelvis.

It has an important role in pulling the arms down and back. It assists in overhead and rotational movements and extends your arms at the shoulder joint. It also supports your spine and posture.

During the walking plank, it keeps your spine and shoulders stable. It allows for a more controlled movement and protects your back and shoulders during the walking phase.

Upper Trapezius And Middle Trapezius

The trapezius is a big diamond-shaped muscle, that spans from the skull down to the middle back. It also attaches to the shoulder blades and collarbone. It's divided into three parts; the upper, middle, and lower trapezius.

The upper and mid traps play an important role in walking planks. The upper traps shrug the shoulders up and rotate the shoulder blades upward. This upward rotation is crucial for reaching overhead during the walking plank, ensuring proper arm positioning and joint stability.

In contrast, the middle traps stabilize your shoulder blades during the exercise. It pulls them slightly together as you are in the high plank position. The high plank with toe taps activates the upper traps more. This suggests that movements like walking plank will also activate the traps to a greater extent.

Serratus Anterior

The serratus anterior is a fan-shaped muscle sitting under your armpit. It originates from the ribs and inserts into the border of the shoulder blade (scapula).

It moves your scapula forward around the ribcage, like when you push something away from you. Therefore, it stabilizes it as you bear weight on your hands. It presses them against the rib cage, avoiding winging.

As you walk forward in the plank, it maintains a strong push against the ground. It also supports scapular rotation in this overhead movement, so you can perform the exercise injury-free.

Gluteus

The gluteus maximus is the largest and most powerful muscle out of all the buttocks muscles. It originates from the pelvis and inserts into the thigh bone (femur).

It extends the hip, like when you push your bum forward. This prevents it from sagging during the walking plank, especially as you walk your hands forward. The glute max also provides stability for the hips and pelvis during the exercise.

This helps you to maintain a straight line from shoulders to feet. With this muscle in action, you have better control, balance, and posture throughout the exercise.

Quadriceps

The quadriceps are four muscles sitting on the front of the thighs. They originate from the pelvis and femur and insert into the kneecap through the quad tendon. During walking planks, they keep your legs s

Iliopsoas

The iliopsoas is a deep core and hip muscle. It’s made up of the psoas major and the iliacus. Their role in the walking plank is to stabilize the pelvis and prevent sagging or twisting as you move. They also works with the abs and glutes to maintain a neutral spine and proper alignment of the body. These are important to execute the exercise properly.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Sit-Up

Dead Bug

Plank

Mountain Climber

Hanging Leg Raise

V-Up

Flutter Kick

Scissor Kick

Plank Shoulder Tap

Leg Raise

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Kneeling Cable Crunch

Standing Ab Wheel Rollout

Dumbbell V-Up

Kneeling Ab Wheel Rollout

Renegade Rows

Kettlebell Plank Drag

Who Should Do?

Athletes

Core training showed many benefits for athletes, such as handball players. It increases spine and trunk stability and improves balance and body control. It also boosts endurance and allows for efficient force transfer from the trunk to the legs. 

The benefits of planks and walking planks are similar. It’s a core exercise strengthening the muscles dynamically, while also holding the plank isometrically. Although the direct impact of core training on athletic performance varies, it can bring you the above-mentioned benefits.

Those Without A Gym Membership

The walking plank requires minimal space, equipment, and expense. It strengthens the core muscles, improves muscle endurance, and can even ease lower back pain. Therefore, it’s an attractive exercise for anyone without a gym membership. The great news is It can also be modified to suit any fitness level or population, including the elderly. 

Who Should Not Do?

People With Lack Of Core Stability

People with weak cores should avoid walking planks until their cores strengthen. Instead, they should start with an easier alternative, like the holding or dynamic variation. Walking planks require a strong core to maintain a neutral spine as your hands move forward. 

If your back goes into hyperextension, you can sprain your lower back over time. An unstable or weak core can also lead to lower extremity injuries, like the knee, hips, and ankle. A weak core makes it harder to control your body and stay safe during walking planks.

Beginners

Beginners shouldn’t start their core or workout routine with the walking plank. It requires a foundation, and strength before attempting it. Once they practice the easier variations, beginners can gradually increase the difficulty. 

They can do this by introducing movement variety into the plank. This will help them progress their fitness and prevent plateaus. All while ensuring steady and safe progression.  

Benefits Of The Walking Plank

Reduced Lower Back Pain

Are planks vs. crunches better to ease lower back pain? This study shows, that people who perform planks can experience a reduction in lower back pain. Planks improve flexibility, core strength, balance, and coordination. They strengthen postural muscles, like the erector spinae, abs, and glutes.

This suggests that after building strength with planks, progressing to walking planks can further reduce back pain. Walking planks are harder but strengthen the core when performed on a solid strength foundation. Although, gradual progression is key for safety. 

Builds Core Endurance And Stability

Core stability refers to your ability to control your body during movement. It involves your core muscles working in coordination to support your spine and prevent unwanted movement. Endurance refers to your ability to sustain repeated effort or maintain a position over a certain period.

Walking planks engage your core muscles, strengthening them to improve body control (stability). As you walk your hands forward for specific reps, you maintain the plank position and also build endurance. 

Improves Athletic Performance

As we mentioned above, the walking plank builds core endurance. Endurance can support intermittent running. It also increases strength and power in pushing, pulling, and lifting movements. It also leads to better movement quality, which can result in better athletic performance. 

Frequently Asked Questions

Are walking planks effective?

Yes, walking planks are effective. They build core strength, endurance, and stability. They also work your legs, glutes, and upper body. To gain these benefits, make sure to maintain proper form throughout the exercise.

Are planks harder than push-ups?

Planks and push-ups are challenging in different ways. During the plank, you maintain a position, which will challenge your endurance and core stability. In contrast, push-ups are harder on the shoulders, chest, and triceps.

Do walking planks give you abs?

Walking planks can strengthen and tone your abs. However, planks alone might not give you visible abs. Achieving abs requires a healthy diet, regular exercise, and gradual progression in your exercise routine.

How long should I do the walking plank?

How long you should do walking planks depends on your fitness goals. For endurance hold for 45 to 60 seconds for three sets. For muscle growth performing this exercise anywhere between 30 to 45 seconds per set is enough.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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