Lateral Plank Walks
Quick answer
Lateral plank walks start in a high plank on straight arms, then move sideways by stepping the hand and foot on one side out and bringing the other side in after them. They work your abs and trunk, plus your shoulders, chest, glutes and legs as stabilizers.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Lateral Plank Walks
- 1
Get into a high plank, with arms extended under your shoulders.
- 2
Together, ‘step’ your right hand and right foot to the right.
- 3
Shift your body weight to the right then ‘step’ your left hand and left foot to the right.
- 4
Walk this way for about 4-5 ‘steps’, then walk the opposite direction to your starting position.
- 5
Walk back and forwards for as long as needed.
Form cues
- Stack your wrists under your shoulders and keep one line from head to heels.
- Step the same-side hand and foot out together, then follow with the other side.
- Brace your abs and squeeze your glutes so your hips don't sway or sag.
- Push the floor away so your chest doesn't sink between your shoulders.
- Take short, controlled steps and never cross your hands.
Breathing: Breathe steadily, roughly one breath for every two steps, and don't hold your breath as you shift your weight.
Common Lateral Plank Walks mistakes
Hips sagging toward the floor
Tighten your abs and glutes before each step and slow down if your lower back starts to dip.
Hips swinging side to side with each step
Shift your weight only as much as you need to lift the moving hand and keep your pelvis facing the floor.
Steps so wide your shoulders collapse
Keep steps short enough that your hands land back under your shoulders.
Head hanging or craning up
Look at the floor just ahead of your hands so your neck stays in line with your back.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerswalk steadily, 4–5 steps each way | 2–3 | 15–30 s | 30–60 s |
| Muscular endurancewalk steadily, 4–5 steps each way | 3 | 30–60 s | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Lateral Plank Walks variations and alternatives
Variations
- Plank
Hold the same straight-arm position without moving to build the base first.
- Lateral bear crawl
Walking sideways with knees bent and hovering just off the floor is shorter-levered and easier on the lower back.
- Banded lateral plank walk
A mini band around the wrists or ankles adds work for the shoulders or hips.
- Lateral plank walk with push-up
Adding a push-up after each set of steps makes it harder for the chest and triceps.
Alternatives
- Shoulder Taps
Stays in one place but still challenges your trunk to resist rotating.
- Mountain Climbers Slow
Keeps the high plank while driving the knees forward instead of stepping sideways.
- Plank Ups
Moves between forearm and straight-arm plank for more shoulder and triceps work.
- Plank With Reach Out
Lifts one hand at a time, a simpler way to train stability on one arm.
Lateral Plank Walks FAQ
What muscles do lateral plank walks work?
Lateral plank walks mainly work your abs, which keep your torso rigid as you move. Your obliques resist twisting each time a hand leaves the floor, and your shoulders and chest support your weight on straight arms. Your glutes, quads and inner thighs work to hold your legs in line and move them sideways.
Are lateral plank walks good for beginners?
They suit people who can already hold a straight-arm plank for about 30 seconds with good form. If you can't yet, build that first, or try the bear crawl version with bent knees. Start with short sets, 4–5 steps each way, and stop the set once your hips start to sag or sway.
How long should I do lateral plank walks?
Most people do 2–3 rounds of 15–30 seconds, walking 4–5 steps in one direction and then back, and build up to 30–60 seconds. Keep the pace steady rather than fast. When you can no longer keep your hips level and your hands under your shoulders, end the set there.
Lateral plank walks vs a regular plank: what's the difference?
A regular plank is a static hold, so it's easier to learn and to measure progress in seconds. Lateral plank walks add movement: each step briefly takes you onto two or three points of contact, which asks more of your shoulders and your trunk's control of rotation. Many people use the plank to build a base, then add walks for variety.
Sources
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