Plank Walkout
- Beginner
- Home
- Mobility
The plank walkout begins standing, folds forward to place your hands on the floor, then walks them out into a high plank before walking back to stand. The out-and-back motion trains the abs and front delts under load and stretches the hamstrings on the fold. Beginners use it at home or in mobility work, for reps as a warmup, a main move or a finisher.
- Muscles
- Abs, Front delts, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Stand tall, then fold and place your hands on the floor.
- Walk your hands out into a high plank.
- Hold briefly, core tight.
- Walk your hands back and stand up.
Form cues
- Keep your legs as straight as you can.
- Take small steps with your hands, not big jumps.
- Keep breathing steadily through the brief hold.
Common mistakes
- Knees bend to shortcut the hamstring stretch. Keep only a small, soft bend in your knees.
- Hips ride high once in the plank. Sink your hips level with your shoulders.
- Hands slap down flat, wrists jolt back. Place your hands down slowly, fingers spread.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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