Lateral Plank Walk

The Lateral Plank Walk is a dynamic bodyweight exercise that focuses on strengthening the core, shoulders and arms. This exercise also improves balance and coordination, making it ideal for those looking to increase their functional strength and stability. :contentReference[oaicite:0]{index=0}

Correct Execution of the Lateral Plank Walk

Follow these steps to perform the exercise correctly:

  1. Start in a high plank position with your hands placed directly under your shoulders and your body in a straight line from head to heels.
  2. Engages the core muscles to maintain stability.
  3. Move the right hand and right foot one step to the right, followed by the left hand and left foot, returning to the plank position.
  4. Continue moving sideways for 3-4 steps in one direction.
  5. Change direction and repeat the movement to the opposite side.
  6. Be sure to keep your hips stable and avoid letting them raise or lower during the movement.

Common Mistakes to Avoid

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

  • Hips that rise or fall: Be sure to keep the hips level with the body to avoid unnecessary strain on the lower back.
  • For fast movements: Perform the exercise at a controlled pace to ensure proper muscle activation and reduce the risk of injury.
  • Lack of core stabilization: Engages the core muscles throughout the exercise to maintain balance and efficiency.

Modifications and Variations

Adapt the exercise to your level:

  • Beginners: Perform the exercise on the knees instead of the toes to reduce stress and focus on proper form.
  • Advanced: Add a push-up after each step to increase the intensity and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 8-10 steps in each direction, depending on your strength level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Inhale as you prepare to move your hands and feet, and exhale as you perform the movement. Maintain even and controlled breathing throughout the exercise to support stability and rhythm.

Video Demonstration

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

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