Plank Side Walk

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your core and squeeze your glutes to create a straight line from your head to your heels.
3. Maintain a neutral neck position by looking at a point about 6 inches in front of your hands.

How to do it

1. Simultaneously step your right hand and right foot out to the right side while keeping your hips level.
2. Follow immediately by moving your left hand and left foot toward the right to return to a standard plank width.
3. Exhale as you step out and inhale as you bring the trailing limbs back in, maintaining a controlled, steady tempo.
4. Perform a set number of steps in one direction, then reverse the movement to return to the starting point.

Form checklist

• Keep your hips square to the floor; do not let them rotate or sag as you step.
• Ensure your hands remain directly under your shoulders rather than reaching too far forward.
• Maintain a 'hollow body' position by slightly tucking your pelvis to prevent lower back arching.
• Move your hands and feet in synchronization to maintain total body tension.

Pro tips

• Actively push the floor away to maximize serratus anterior and deltoid engagement throughout the movement.
• Imagine a glass of water resting on your lower back; move smoothly enough to prevent it from spilling.
• Slow down the lateral steps to increase time under tension and force the obliques to work harder for stabilization.

Make it harder

• Perform a full push-up after every two lateral steps to increase pectoral and tricep demand.
• Place a small resistance band around your ankles or wrists to add tension to the lateral movement.

Frequently asked

What muscles does the plank side walk work?

The plank side walk primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the plank side walk?

The plank side walk requires no equipment — just your body weight.

Is the plank side walk good for beginners?

The plank side walk is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals