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
Cardio, Core, Front Deltoid, Triceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary