Plank Wipers

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:

  1. 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.
  2. Slide one foot up and out to the side. Keep the leg straight as you slide it out as far as you can.
  3. 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

Stephanie Harboe is a RRCA-certified running coach and NASM-certified personal trainer.

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