Strengthen Core with Plank Walk Out

Plank Walk Out

Rep Range

Time Based

Hints

Starting from a pike-like position with your hands directly under your shoulders and only your toes touching the ground, ensure your hips are piked up and your body forms an inverted 'V'. As you initiate the movement, walk your hands forward while maintaining a strong core engagement. Make sure your feet remain stationary. Extend your hands out as far as you comfortably can, aiming to achieve a straight line from head to heels. After reaching this full plank position, pause momentarily, then gradually walk your hands back, returning to the pike position. This exercise challenges the arms, shoulders, and core, providing a comprehensive upper body and core workout.

Common Mistakes

Dipping the hips too low when walking out to the plank position can put undue stress on the lower back. Conversely, hiking the hips up too high can reduce the core engagement. It's crucial to maintain a neutral spine and avoid overstretching or locking the elbows. Ensure each movement is controlled and deliberate, rather than rushing through the steps.

Breathing

Inhale as you initiate the walk out and move into the full plank. Exhale as you walk your hands back toward the pike position. This breathing rhythm supports core engagement and offers a structured pattern to the movement.

Muscle Focus

Primary Muscles

Core

Secondary Muscles

Lower Body, Lower Back

Tertiary Muscles

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