Exercise guide
Plank Walk Squat
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic compound movement bridges the gap between core stability and lower-body power, targeting the entire posterior chain and core while improving mobility. It effectively transitions from a high plank to a deep squat, challenging the shoulders, abs, and legs simultaneously.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Start in a high plank position with hands directly under shoulders and feet hip-width apart.
- Engage your core and glutes to create a straight line from head to heels.
- Maintain a neutral neck position looking slightly ahead of your hands.
How to do it
- Step one foot forward just outside your hand, followed immediately by the other foot, landing in a deep squat position.
- Lift your chest and hands off the floor, finding balance in the bottom of the squat with your weight in your heels.
- Place your hands back on the floor and step back one foot at a time to return to the high plank position.
- Exhale as you move into the squat and inhale as you return to the plank, maintaining a controlled, rhythmic tempo.
Form checklist
- Keep your back flat and avoid rounding the spine during the transition.
- Ensure your heels are flat on the ground when in the squat position.
- Keep your core braced throughout the entire movement to protect the lower back.
- Avoid letting your hips sag when returning to the plank.
Pro tips
- Focus on 'opening the hips' as you step forward to land in a wider, more stable squat stance.
- Pause for a split second in the deep squat with your chest up to maximize glute activation and hip mobility.
Make it harder
- Jump both feet forward and back simultaneously (Plank Jump to Squat) instead of stepping to increase intensity.
- Add a vertical jump at the top of the squat phase to increase explosive power and cardiovascular demand.
Frequently asked
- What muscles does the plank walk squat work?
- The plank walk squat primarily targets the abs, calves, glutes, hamstrings, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the plank walk squat?
- The plank walk squat requires no equipment — just your body weight.
- Is the plank walk squat good for beginners?
- The plank walk squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Elevated Lunge T Spine RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps