A Move You Should Do MONDAY – Plank Walk-Ups

Anytime you place your hands and feet on the floor, you activate multiple muscle groups. This week’s exercise, the plank walk-ups, delivers on activating muscles that help stabilize your shoulders, spine and knees. Here’s how to do it:

Start on all fours with your hands shoulder width apart and your knees hip width apart
Lift your knees off the floor 3-4 inches
Step one foot back and then the other
Then bring one foot forward and then the other
Repeat 6-10 times on each leg

Why does this matter?

The plank walk-ups activate the serratus anterior, a key muscle that stabilizes your scapula when your push, pull or lift your arm. A weak serratus anterior may cause impingement of the shoulder.

The rectus abdominus is activated in preventing hyperextension of your spine when you are in the high plank position while the transverse abdominus works to stabilize your spine as your alternately move your legs. This type of abdominal activation is more aligned with function than crunches and sit-ups.

The quadricep muscles work to hold your knees up off the floor. These muscles are sometimes the hardest to activate as there are many muscles that assist in decelerating knee flexion when you squat, walk or run. The plank walk-up is an excellent alternative that places extra emphasis on the quads.

So, give the plank walk-ups a try. Take your time and make sure your shoulders and spine feel stable with each step. Your shoulders, knees and low back will thank you.

Because nobody has time to be in pain.

Until next time…