Slider Plank Walk
Slider Plank Walk
A challenging plank variation using sliders (or towels) to crawl forward/backward while maintaining trunk stiffness and shoulder control.
Muscles Targeted
Rectus abdominis, transverse abdominis, obliques, serratus anterior, shoulder stabilizers, glutes.
Key Benefits
- High-demand anti-extension core strength
- Trains anti-rotation during movement
- Builds shoulder stability and endurance
- Scales by direction, distance, and tempo
Equipment Needed
Sliders, or towels/socks on a smooth floor.
How to Perform the Slider Plank Walk
- Start in a strong plank position on hands or forearms.
- Place feet on sliders (or towels).
- “Walk” forward/backward in small controlled steps.
- Keep ribs down, glutes tight, and hips level.
- Stop the set when form breaks.
Programming Options
- 15–30 seconds per set
- 2–5 sets
- Option: zig-zag pattern for more lateral demand
Why This Variation Works
Sliders reduce friction and increase movement demands, forcing the trunk to resist extension and rotation while the shoulders stay stable.
When to Use It
Core finishers, athletic prep, and advanced plank progressions when you want a brutal full-core challenge.
Frequently Asked Questions
Should I do this on hands or forearms?
Both work. Forearms reduce wrist stress; hands add shoulder demand.
My low back feels it—what do I change?
Make the steps smaller, tighten glutes, and shorten the set. If needed, regress to a standard plank.
What surface works best?
Hardwood/tile is easiest. Carpet creates friction and can make form harder to maintain.