Walking Plank

Walking plank , also known as "commando plank" or "plank up-down", is a dynamic exercise that combines upper body strength with core activation. This exercise trains the shoulders, arms, chest and core muscles, while improving stability and balance. It is perfect for challenging the body in several ways and improving endurance in the core.

Correct form and technique

How to perform the walking plank with the correct technique:

  1. Start in a plank position on your forearms, with your body in a straight line from head to heels.
  2. Push one hand off the ground, place it under your shoulder, and lift yourself up into a high plank (push-up position).
  3. Raise the other hand and come up into a full high plank.
  4. Then, controlfully lower yourself back down onto one forearm, followed by the other, to return to low plank.
  5. Repeat the movement, alternating between low and high plank, while keeping your core tight and your hips stable.

Maintain a steady rhythm and avoid rotation at the hips to maximize the effect on the core muscles.

Common errors

Here are some mistakes to avoid when performing the walking plank:

  • Hips that sink: Keep your core engaged and avoid letting your hips sink to the ground, as this can reduce impact and increase the risk of injury.
  • For fast movement: Perform the exercise in a controlled manner and focus on form to get the most out of the workout.
  • Improper hand placement: Make sure your hands are placed directly under your shoulders when lifting up to a high plank for optimal support and balance.

Modifications and variations

Adapt the walking plank to your fitness level:

  • Beginners: Start by performing walking planks on your knees to reduce the load on your arms and gradually build up your strength.
  • Advanced: Add push-ups between the transition from low to high plank, or use a weighted vest to increase resistance.

Number of repetitions and sets

Perform 3-4 sets of walking plank, each for 30-60 seconds , focusing on control and stability in each set.

Breathing technique

Breathe in when you lower yourself to a low plank, and breathe out when you push yourself up to a high plank. Breathe evenly to keep your core stable and your body balanced throughout the exercise.

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