Plank Wipers are a great plank variation that work your obliques and glutes.
✅ Improved duration off Plank hold
✅ Increased core strength
✅ Engages obliques and glutes
How to do Plank Wipers:
- Set up in a plank on your hands with your feet on the sliders. Your body should be in a nice straight line from your head to your heels with your hands under your shoulders.
- Slide one foot up and out to the side. Keep the leg straight as you slide it out as far as you can.
- Return to start. Repeat to complete the set. Switch sides.
✅ Hips may rotate a little as your leg slides out, but make sure core remains engaged.
✅ Only slide as far as form can be maintained. As flexibility increases, so will your range of motion.
✅ Do not let your butt go up in the air or your hips drop to the ground.
Progression: elbow plank, alternating legs
Regression: static Plank hold, step out (no sliders), smaller slide out