Plank Walkup
The Plank Walkup is a dynamic core stability exercise combining plank variations with arm movement, challenging core control and shoulder stability through progressive transitions. This intermediate exercise is ideal for individuals seeking improved core engagement, shoulder stability, and functional movement quality. The walkup requires movement control and transitions that demand continuous core engagement and anti-rotation strength.
NASM's evidence-based approach emphasizes dynamic core exercises for building practical stability and movement control. The plank walkup improves core stability, shoulder control, postural awareness, and translates to enhanced functional movement quality and athletic performance.
How to a Perform Plank Walkup
Step 1: Setup
Begin in a forearm plank position with forearms on the ground and your body in a straight line from head to heels.
Step 2: Brace/Position
Engage your core and maintain proper spinal alignment. Prepare for the transition to straight-arm plank position.
Step 3: Execute/Drive
Transition to a straight-arm plank by placing one hand on the floor and extending one arm at a time until both arms are straight. Maintain core stability and avoid rotation during the transition.
Step 4: Return/Descent
Return to forearm plank position by lowering one arm at a time back to the ground. Perform alternating repetitions or complete all repetitions on one side before switching.
Muscles Worked
Primary Muscles:
- Rectus Abdominis -- primary stabilizer resisting spinal extension
- Transverse Abdominis -- deep stabilizer providing core stability during arm transitions
Secondary Muscles:
- Obliques
- Serratus Anterior
- Shoulder Stabilizers
- Erector Spinae
Common Mistakes
- Allowing hips to sag or rotate during the transition, indicating core disengagement
- Using momentum or jerky movements to transition between positions
- Not maintaining a straight line from head to heels during both plank variations
- Inadequate shoulder stability during the transition to straight-arm position
- Progressing to more challenging variations before mastering basic walkup mechanics
Plank Walkup Variations
*- Plank (https://www.nasm.org/resource-center/exercise-library/plank)
- Straight-Arm Plank (https://www.nasm.org/resource-center/exercise-library/straight-arm-plank)
- Side Plank (https://www.nasm.org/resource-center/exercise-library/side-plank)
Plank Walkup Variations
As part of NASM’s evidence-based approach to movement and strength training, the barbell deadlift reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the barbell deadlift into individualized programs based on each client’s assessment results.
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FAQs
How should the transition be controlled during plank walkups?
Transition slowly and deliberately, maintaining continuous core engagement throughout. Avoid jerky movements or momentum-driven transitions that compromise stability and reduce core activation.
What should be done if the hips rotate during the walkup transition?
Hip rotation indicates inadequate core strength or control for the exercise. Return to forearm plank practice or reduce repetitions until your core is strong enough to maintain stability during transitions.
How many repetitions of plank walkups should be performed?
Perform 3 sets of 5-10 repetitions per side, or continuous repetitions for a set duration (30-60 seconds). Quality of movement and core stability are more important than total repetitions.