Plank Walks: Benefits, Technique, and Considerations

Are Plank Walks Good?

Plank walks are an excellent dynamic core exercise that significantly enhance core stability, shoulder strength, and full-body coordination, making them a valuable addition for intermediate to advanced fitness enthusiasts seeking to progress beyond static planks.

What Are Plank Walks?

Plank walks, also known as "walking planks" or "plank shuffles," are a dynamic variation of the traditional plank exercise. Instead of holding a static position, the individual moves laterally, forward, or backward while maintaining the strict plank form. This movement adds a significant challenge to core stability, as the body must resist rotational forces and maintain alignment against the shifting base of support. They primarily engage the core musculature, shoulders, and arms, demanding both strength and coordination.

The Core Benefits of Incorporating Plank Walks

Plank walks offer a range of benefits that extend beyond those of a static plank, making them a sophisticated movement for comprehensive core and upper body development.

• Dynamic Core Stability: Unlike static planks that train isometric strength, plank walks challenge the core to stabilize the spine and pelvis against movement. This trains the deep stabilizing muscles (transverse abdominis, multifidus, obliques) to react and engage dynamically, which is crucial for athletic performance and injury prevention in daily life.
• Enhanced Shoulder Stability and Strength: As the body shifts, the shoulders and arms bear and transfer weight, demanding significant activation from the deltoids, rotator cuff muscles, and scapular stabilizers (e.g., serratus anterior, rhomboids). This dynamic loading improves shoulder girdle strength and stability, which is vital for overhead movements and injury resilience.
• Improved Full-Body Coordination: The coordinated movement of the hands and feet while maintaining a rigid torso requires significant inter-limb coordination. This translates to better body awareness and control in various physical activities.
• Increased Muscular Endurance: While not a primary cardiovascular exercise, the continuous movement and sustained muscle tension can elevate heart rate and improve muscular endurance in the core and upper body.
• Functional Strength: The ability to maintain a rigid torso while moving the limbs is highly functional, mimicking movements in sports like climbing, crawling, and various athletic maneuvers where core stability under dynamic conditions is paramount.

Muscles Engaged During Plank Walks

Plank walks are a full-body exercise with a strong emphasis on the anterior kinetic chain.

• Primary Movers:
  • Core: Rectus Abdominis (to prevent lumbar hyperextension), Obliques (internal and external, crucial for resisting rotation and lateral flexion), Transverse Abdominis (deepest core muscle, primary stabilizer).
  • Shoulders: Deltoids (anterior, medial, posterior), Rotator Cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) for glenohumeral joint stability.
  • Arms: Triceps Brachii (extend the elbow), Biceps Brachii (assist in shoulder flexion and stabilization).
• Stabilizers:
  • Scapular Stabilizers: Serratus Anterior (protracts and upwardly rotates scapula), Rhomboids and Trapezius (stabilize scapula).
  • Hip Flexors: (Psoas major, Iliacus) assist in maintaining hip alignment.
  • Quadriceps and Glutes: Isometrically engage to maintain a straight leg line and prevent hip sag.

Proper Technique for Effective Plank Walks

Correct form is paramount to maximize benefits and minimize injury risk.

• Starting Position: Begin in a strong high plank position (hands directly under shoulders, body in a straight line from head to heels). Ensure your core is braced, glutes are squeezed, and gaze is slightly forward to maintain a neutral neck.
• The Walk:
  • Lateral Walk: Simultaneously move one hand and the same-side foot a short distance (e.g., 6-12 inches) to the side, then follow with the opposite hand and foot. Maintain a consistent distance between hands and feet.
  • Forward/Backward Walk: Move one hand forward, then the opposite foot forward. Repeat with the other side. For backward, reverse the motion.
• Key Cues:
  • Maintain a Straight Line: Avoid allowing the hips to sag or pike upwards. Your body should remain as rigid as a plank of wood throughout the movement.
  • Minimize Hip Sway: The most common error is excessive hip rotation or side-to-side sway. Actively brace your core and squeeze your glutes to keep your hips stable and level. Imagine a glass of water on your lower back that you don't want to spill.
  • Controlled Movement: Do not rush. Each step should be deliberate and controlled, focusing on maintaining tension and stability.
  • Engage the Shoulders: Actively push the ground away, keeping the shoulder blades stable and preventing excessive "winging."
  • Breathe: Don't hold your breath. Maintain steady, controlled breathing throughout the exercise.

Potential Drawbacks and Considerations

While beneficial, plank walks are not suitable for everyone and carry specific risks if performed incorrectly.

• Requires Baseline Core Strength: Individuals lacking foundational core strength may struggle to maintain proper form, leading to compensatory movements and potential injury.
• Risk of Lumbar Hyperextension: If the core is not adequately braced, the lower back can sag, leading to excessive lumbar lordosis and potential strain or pain.
• Shoulder Impingement Risk: Poor shoulder stability, weakness in the rotator cuff, or improper scapular positioning can lead to shoulder discomfort or impingement due to the dynamic loading.
• Wrist Strain: The sustained weight-bearing on the wrists, combined with movement, can exacerbate existing wrist issues or cause discomfort for those with weak wrists.
• Not for Acute Injuries: Individuals with acute lower back, shoulder, or wrist injuries should avoid plank walks until fully recovered and cleared by a medical professional.

Who Should Do Plank Walks?

Plank walks are a progressive exercise best suited for specific populations.

• Intermediate to Advanced Trainees: Individuals who can comfortably hold a static high plank for 60 seconds or more with perfect form.
• Athletes Requiring Rotational Stability: Sports like basketball, tennis, golf, and combat sports demand the ability to resist rotational forces while moving. Plank walks directly train this capacity.
• Individuals Seeking Dynamic Core Work: Those looking to transition from static holds to more functional, movement-based core challenges.
• Strength and Conditioning Enthusiasts: As part of a well-rounded program to enhance overall athleticism and injury resilience.

Who Should Exercise Caution or Avoid Plank Walks?

Certain individuals should approach plank walks with caution or opt for alternative exercises.

• Beginners: Start with static planks and master core bracing before attempting dynamic variations.
• Individuals with Current Lower Back Pain: The dynamic nature can aggravate existing back issues if core control is compromised. Consult a physical therapist.
• Those with Shoulder Issues: If you have a history of shoulder impingement, rotator cuff injuries, or instability, proceed with extreme caution or avoid.
• Individuals with Wrist Issues: Chronic wrist pain, carpal tunnel syndrome, or recent wrist injuries may be exacerbated. Consider forearm plank walks as an alternative.
• Pregnant Individuals: Especially in later trimesters, due to increased laxity in ligaments and potential for diastasis recti. Consult a healthcare provider.

Integrating Plank Walks into Your Routine

Plank walks can be strategically placed within a workout for maximum benefit.

• As Part of a Warm-up: A few controlled sets can activate the core and prime the shoulders for the main workout.
• Core Finisher: Perform 2-3 sets at the end of a strength training session to thoroughly fatigue the core musculature.
• In a Circuit: Incorporate them into a full-body circuit, especially those focused on bodyweight or functional movements.
• Specific Core Day: Combine them with other dynamic core exercises like bird-dogs, dead bugs, or rotational movements.

Conclusion: A Valuable Addition to Your Core Training

Plank walks are a sophisticated and highly effective exercise for building dynamic core stability, enhancing shoulder strength, and improving full-body coordination. For those with a solid foundation in static planking and no contraindications, they represent a significant step forward in functional core training. By understanding the proper technique, muscle engagement, and potential risks, you can safely and effectively integrate plank walks into your fitness regimen to unlock a new level of core strength and athletic performance.