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how to do walkouts

Walkouts link a forward fold, a hand walk, and a high plank into one flowing move, which is why they show up so often as warmups. They work your shoulders and core as you walk your hands out, while also stretching the backs of your legs as you walk back. They suit you if you want something that feels like movement rather than a static hold, and they are a good step before inchworms or push-ups. The honest limitation is that they build little strength on their own once the plank feels easy.

▶ watch walkouts on the dedicated video page

primary musclesabs, chest, obliques, shoulders
also workscalves, glutes, hamstrings, lats
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Stand upright with your feet shoulder-width apart and arms relaxed by your sides.
  2. Bend your hips and knees to place your hands on the floor before you.
  3. Walk your hands forward, keeping your legs straight, until you are in a plank position with your hands under your shoulders and your body forming a straight line from head to heels.
  4. Walk your hands back towards your feet, lifting your hips and forming an inverted V shape with your body. Repeat for the desired number of repetitions.

how much: Start with 3 sets of 6–8 reps, and add a two-second plank pause before adding reps.

form tips from the wandelbar coaches

  • Walk your hands in small steps so your hips stay level as you move out.
  • Pause in the plank with shoulders stacked directly over your wrists.
  • Soften your knees as needed on the way back rather than rounding hard through your back.

common mistakes

  • Hips sagging when you reach the plank — squeeze your glutes and brace before walking back.
  • Walking the hands too far past the shoulders — stop when your wrists sit under your shoulders.
  • Rushing the walk so the hips swing — take slow steps with a steady rhythm.

make it easier or harder

easier
Start from your knees, walk your hands out, and hold a kneeling plank before walking back.
harder
Add a push-up at the plank position before walking your hands back.
walkouts: hands walked forward into high plank, body in straight line
walkouts — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks

never wonder what to train next

walkouts is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

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