Build Core Strength with Kneeling Walk Outs

Kneeling Walk Outs

Rep Range

Time Based

Hints

Start in a tall kneeling position with your knees hip-width apart, toes flat on the ground, and hands resting by your sides. Engage your core and keep your spine neutral. Gradually walk your hands forward on the ground, extending your body into a stretched-out position. You can walk your hands out as far as it's comfortable for you, aiming for a feeling of elongation through your spine and arms. Once you've reached your farthest point, walk your hands back in, returning to the starting position. Ensure that your hips remain over your knees during the entire exercise to prevent straining your lower back.

Common Mistakes

There's a tendency to let the hips shift back as you walk your hands forward. Ensure that your hips stay directly above your knees to maintain proper alignment and engagement. Also, avoid letting your lower back arch excessively as you walk out. Engaging the core and glutes will help in preventing this.

Breathing

Inhale as you begin to walk your hands out, and exhale as you reach the most extended point. Take another inhale as you start walking your hands back towards your knees and exhale as you return to the starting position.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

Traps, Latissimus Dorsi, Front Shoulders, Rear Shoulders, Triceps