Squat, Plank, and Walk
Strengthen your core & legs with Squat, Plank, and Walk! A full-body workout requiring no equipment. Improve strength & flexibility.
The Squat, Plank, and Walk is a compound exercise that mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Squat, Plank, and Walk Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Squat, Plank, and Walk Variations and Alternatives
How to do the Squat, Plank, and Walk
Start in the plank position as shown in the first image, with your arms straight, shoulders directly over your wrists, core engaged, and body in a straight line from head to heels.
Walk your hands back towards your feet while keeping your legs straight, engaging your hamstrings and glutes as illustrated in the second image.
As your hands get close to your feet and you can no longer keep your legs straight, begin to bend your knees and transition into a deep squat position, keeping your heels flat on the ground as seen in the third image.
Stand up slightly into a partial squat, ensuring your chest is lifted and your knees are aligned over your toes, maintaining engagement in your quadriceps and glutes (fourth image).
Return to the deep squat position by lowering your hips down and back (fifth image).
Place your hands back on the floor and walk your hands forward, returning to the starting plank position.
Repeat this sequence for the desired number of repetitions or duration, focusing on controlled, fluid movements throughout the exercise.
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Squat, Plank, and Walk FAQs
What muscles does the Squat, Plank, and Walk work?
The Squat, Plank, and Walk mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Squat, Plank, and Walk?
None. The Squat, Plank, and Walk is a bodyweight exercise, so you can do it anywhere.
Is the Squat, Plank, and Walk a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Squat, Plank, and Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Squat, Plank, and Walk variations and alternatives?
Similar exercises include the High Butt Bear Crawl, Duck Walk, Front Walkout Plank and Inchworm Leg Lift Plank.
Training calculators
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