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Bodyweight Walkout to Push-Up
A dynamic full-body exercise that involves walking hands out to a plank from standing and performing a push-up, targeting chest, shoulders, triceps, and core to build strength, mobility, and conditioning.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Obliques, Hamstrings, Glutes, Lower Back
Accessory Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Abs
7/10Rectus Abdominis, Transverse Abdominis
Obliques
5/10Hamstrings
4/10Glutes
4/10Lower Back
3/10Erector Spinae
Forearms
2/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart and arms relaxed at your sides on a flat surface.
- Hinge at hips to place hands on floor in front of feet, keeping legs straight or slightly bent.
- Walk hands forward one at a time to high plank position with body in straight line.
- Engage core and lower chest to ground by bending elbows at 45 degrees.
- Press through hands to extend arms and return to plank.
- Walk hands back toward feet while maintaining hip hinge.
- Push through feet to stand up tall.
Coaching Tips
Form Cues
- Core tight throughout
- Hinge from hips
- Elbows tuck at 45 degrees
- Body straight in plank
- Control hand walkout
Breathing
Inhale as you hinge and walk out, exhale during push-up press and return to stand.
Tempo
2-1-2
Range of Motion
Hinge until hands touch floor; plank with shoulders over wrists and body straight; lower until chest nears ground without sagging.
Safety
Safety Notes
- Avoid if acute wrist or shoulder pain present
- Bend knees if tight hamstrings limit hinge
- Use push-up handles if wrists bother
- Maintain neutral spine to prevent lower back strain
Spotting
No spotter needed; bodyweight exercise with inherent stability.
Common Mistakes
- Rounding back during hinge
- Sagging hips in plank
- Flaring elbows wide
- Rushing the walkout
- Piking hips up
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back strain
Flexibility Needed
- Adequate hamstring flexibility for forward hinge
- Shoulder flexion for plank position
Build Up First
- Master basic plank hold
- Proficient push-up form
Also known as
Walkout Push-Up, Inchworm Push-Up
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