Legs · Bodyweight
Plank Walk Squat
How to do the plank walk squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
From standing, hinge down and walk your hands out to a high plank. Walk your hands back in and rise up, then drop into a bodyweight squat until your thighs reach parallel before standing tall. Repeat the walk-out and squat as one continuous flow.
- 1Quads and glutes driving you out of the squat
- 2Core bracing as you walk out to the plank
- 3Shoulders supporting your weight in the plank position
Common mistakes
- Sagging the hips when you reach the plank
- Letting the knees cave in during the squat
- Rounding the back as you walk the hands out
Muscles worked
The plank walk squat mainly works the quads and glutes, with the upper abs, lower abs, hamstrings, triceps, lower back, calves, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- TricepsSupport
- Lower BackSupport
- CalvesSupport
- Front DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the plank walk squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.