Plank Walk Out
Bodyweight exercise that transitions from standing to high plank by walking hands forward, targeting core, shoulders, and chest to build stability, strength, and mobility; ideal for functional conditioning.
About Exercise
Equipment
Difficulty
3/5 • Beginner
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Lower Back, Quads, Hamstrings
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
7/10Anterior Delts, Medial Delts
Chest
6/10Mid Chest
Triceps
6/10Glutes
5/10Glute Max
Lower Back
4/10Erector Spinae
Quads
4/10Hamstrings
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart on a flat surface. Hinge at hips to place hands on floor in front of feet.
- Hinge forward at hips, keeping legs mostly straight, and place hands on floor.
- Walk hands forward one at a time until body reaches high plank position.
- Form straight line from head to heels, engaging core and glutes.
- Hold plank briefly while maintaining neutral spine.
- Walk hands back toward feet one at a time.
- Stand up by hinging at hips and lifting torso.
Coaching Tips
Form Cues
- Keep core tight
- Hips level
- Shoulders over wrists
- Legs straight
- Neutral spine
- Controlled pace
Breathing
Inhale during hinge and walk out; exhale and brace core in plank; inhale on walk back.
Tempo
3-1-3
Range of Motion
From standing position to full high plank with shoulders over wrists and body straight; hands walk to just beyond feet on return.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Stop if sharp shoulder or wrist strain occurs
- Engage core to prevent back arching
- Use mat for hand comfort
- Modify with knees if beginner
- Consult professional for injuries
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Sagging hips
- Arching lower back
- Rushing movement
- Bending knees excessively
- Dropping head
- Wrist collapse
When to Avoid
- Acute lower back injury
- Shoulder impingement
- Wrist strain
Flexibility Needed
- Adequate hip hinge flexibility
- Shoulder flexion for plank
- Hamstring length for forward bend
Build Up First
- Basic plank hold competency
- Hip hinge proficiency
- Core bracing technique
Also known as
Walkout Plank, Inchworm Plank
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