Walking Plank

Walking Plank, also known as "plank to push-up" or "commando plank", is a dynamic variation of the traditional plank. This exercise combines core stability with upper body strength, engaging muscles in the abdomen, shoulders, chest and triceps. The Walking Plank is ideal for improving body control, coordination and muscular endurance.

Correct Execution of the Walking Plank

Follow these steps to perform the exercise correctly:

  1. Start in a high plank with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Lower the right forearm to the floor, followed by the left, ending in a forearm plank.
  3. Press up with right hand, followed by left, to return to high plank.
  4. Repeat the movement, switching starting arms for each repetition to ensure even training of both sides.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

  • Rocking hips: Keep hips stable throughout the movement to maximize core muscle engagement.
  • Raised hips: Make sure the body stays in a straight line; avoid lifting the hips too high, as this reduces the effectiveness of the exercise.
  • For fast movements: Perform the exercise at a controlled pace to maintain proper form and reduce the risk of injury.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees instead of the toes to reduce the strain and make it easier to maintain proper form.
  • Advanced: Add a push-up when you're in high plank to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 8-12 repetitions, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you lower your body to the forearm plank, and exhale as you press up to the high plank. Controlled breathing helps to maintain the rhythm and stability of the exercise.

Video Demonstration

Watch this video for a visual guide to properly performing the Walking Plank:

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