Plank Walk Out
A dynamic bodyweight exercise where the hands walk forward from a standing hinge position into a plank, training core stability, shoulder strength, and hamstring mobility.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Hamstrings, Lower Back, Triceps, Glutes
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 MapAbs
7/10Rectus Abdominis, Transverse Abdominis
Shoulders
7/10Anterior Delts, Medial Delts
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
4/10Erector Spinae
Triceps
3/10Long Head
Glutes
3/10Glute Max
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
30-90 seconds • Shorter rest for conditioning or mobility purposes.
How to Perform
Stand tall with feet hip-width apart. Hinge at the hips, keeping legs relatively straight, and place your hands on the floor directly in front of your feet.
- Slowly walk your hands forward, maintaining a tight core and keeping legs as straight as possible.
- Continue walking until you reach a strong plank position with shoulders stacked over wrists.
- Hold the plank position briefly, focusing on core engagement and spinal alignment.
- Walk your hands backward towards your feet, returning to the starting hinged position.
- Stand up fully to complete the repetition, then immediately repeat.
Coaching Tips
Form Cues
- Brace the core hard.
- Keep legs straight.
- Shoulders over wrists.
- Move slowly and controlled.
Breathing
Inhale during the walkout and hold your breath to brace the core in the plank; exhale as you walk the hands back and stand up.
Tempo
2-1-1
Range of Motion
Begin fully upright. Walk hands forward until the body forms a straight line from head to heels (plank position), then return to standing.
Safety
Safety Notes
- Avoid this exercise if you have acute wrist pain.
- Use a slow, controlled pace to maximize core and mobility benefits.
Spotting
Not recommended; this is a bodyweight stability and mobility exercise.
Common Mistakes
- Sagging the hips in the final plank position.
- Bending the knees excessively during the walkout.
- Rushing the transition phases.
When to Avoid
- Acute wrist or shoulder joint pain.
- Severe low back pain.
Flexibility Needed
- Moderate hamstring flexibility.
Build Up First
- Basic plank stability for 30 seconds.
Also known as
Inchworm, Walkout, Inchworms
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