Walk Out

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Brace your abs, glutes and quads while performing the walk out.
Keep your elbow pits facing mostly forwards instead of flaring your elbows out.
Keep your neck neutral with the rest of your spine.
Allow your heels to come off of the floor.

Description

The Walk Out exercise is a popular functional exercise that integrates shoulder and core stability with flexibility. This exercise strengthens the chest, triceps, shoulders, abdominals, and obliques as it challenges the flexibility of your hamstrings and calves while building coordination and balance. To perform the Walk Out, start in a standing position with your feet hip-width apart. Bend forward at your hips and place your hands on the floor. Shift your weight onto your hands and begin walking your hands forwards, placing each hand about 4-6 inches in front of the position of your opposite hand. Continue this pattern until you are in a plank position. Pause briefly in the plank position by flexing your quadriceps, glutes and abdominals. Move yourself back to the starting position by walking your hands back towards your feet. Maintain your hands on the floor and repeat for the desired number of rounds.

Common Mistakes

Do not take an uneven number of “steps” with each hand. Do not let your

Do not take an uneven number of “steps” with each hand. Do not let your back sag as you lower yourself. Try to minimize back rounding to increase the flexibility challenge to your hamstrings and calves.

Pro Tips

Externally rotate your shoulders so that your elbow pits are facing forward

Externally rotate your shoulders so that your elbow pits are facing forwards which will minimize unnecessary strain to your shoulders and rotator cuff. Maintain as neutral of a spine position as possible throughout the movement. Do not look up or down during the exercise. Use controlled movements instead of throwing yourself forwards.

Purpose

The Walk Out exercise is fantastic for building core and shoulder strength

The Walk Out exercise is fantastic for building core and shoulder strength which can help improve your posture and the look of your anterior chain musculature.

Form

Use a mirror or a training partner to confirm that you are in a neutral spi

Use a mirror or a training partner to confirm that you are in a neutral spine position during the plank. Check your arms to be sure that your elbow pits are facing forwards.

Additional Names

Inchworm, Plank Walk Out