Exercise guide
Lateral Elbow Plank Walk
- Intermediate
- Compound
- Timed hold
- Back
- Shoulders
- Upper arms
- Waist
This dynamic plank variation challenges core stability and shoulder endurance while integrating lateral movement to engage the obliques and glutes. It builds functional strength by forcing the core to resist rotation and spinal extension during weight shifts.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a low plank position on your forearms with elbows directly under your shoulders.
- Place your feet hip-width apart and engage your core, glutes, and quads to create a straight line from head to heels.
- Ensure your forearms are parallel to each other with palms flat on the floor for maximum stability.
How to do it
- Simultaneously move your right elbow and right foot one small step to the right while maintaining a rigid, level torso.
- Follow immediately by moving your left elbow and left foot to the right to return to a standard plank width.
- Exhale as you step laterally and inhale as you stabilize between steps, maintaining a controlled, rhythmic tempo.
- Complete the desired number of steps in one direction before reversing the movement to return to the starting point.
Form checklist
- Keep hips level with shoulders; do not let them sag toward the floor or pike toward the ceiling.
- Maintain a neutral neck by looking at the floor slightly ahead of your hands.
- Prevent the torso from rocking side-to-side during the lateral steps by bracing the obliques.
- Ensure elbows stay directly under the shoulders to protect the joint and maximize deltoid engagement.
Pro tips
- Focus on 'pushing' the ground away with your forearms to keep the serratus anterior engaged and prevent shoulder winging.
- Imagine a glass of water resting on your lower back; move with enough control that you wouldn't spill a drop.
Make it harder
- Place a mini-band around your ankles or wrists to increase resistance during the lateral steps.
- Pause for 2 seconds at the widest point of the step to maximize the isometric challenge on the core.
Frequently asked
- What muscles does the lateral elbow plank walk work?
- The lateral elbow plank walk primarily targets the abs, deltoids, and obliques, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the lateral elbow plank walk?
- The lateral elbow plank walk requires no equipment — just your body weight.
- Is the lateral elbow plank walk good for beginners?
- The lateral elbow plank walk is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.