How to do the Plank to Squat
Primary: Core · also works Quads, Glutes, Shoulders.
The Plank to Squat exercise is a full-body move that engages multiple muscle groups including the core, glutes, quads, and shoulders. This exercise transitions from a plank position to a deep squat, requiring both strength and stability. It's an excellent addition to functional fitness routines, improving mobility, balance, and coordination.
Step by step
- 1
Begin in a plank position with your hands shoulder-width apart and your body in a straight line from head to heels.
- 2
Jump or step your feet forward to land outside your hands, coming into a squat position.
- 3
Pause in the squat position, then place your hands back on the floor and jump or step your feet back to return to the plank.
- 4
Repeat for the recommended number of repetitions.
Coaching cues
- Keep your core tight throughout the entire movement.
- Ensure your knees stay in line with your toes when in the squat position.
- Move at a controlled pace to maintain proper form and avoid injury.
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–20
rest 45–60 s
Plank to Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Plank to Squat work?
Primary: Core. Secondary: Core, Quads, Glutes, Shoulders
How many sets and reps of Plank to Squat should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Plank to Squat?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Plank to Squat good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.