← EXERCISE LIBRARYCalisthenics
Plank Walkout
Walk the hands out from standing into a plank and back, loading anti-extension through a moving range. Three sets of eight walkouts with the hips level before you add a push-up at the bottom.
- 01Stand with the feet hip width and hinge forward to place the hands on the floor.
- 02Bend the knees as much as you need to get the palms down.
- 03Walk the hands forward one at a time until the body reaches a full plank.
- 04Hold for a beat with the glutes squeezed and the ribs down.
- 05Walk the hands back to the feet and stand up tall.
- 01Hips stay level, do not let them dip as you walk out.
- 02Squeeze the glutes the whole way out.
- 03Small steps with the hands, stay in control.
- 01Hips sagging at full extension, which shifts the load from the trunk to the lumbar spine.
- 02Walking out further than you can hold, which shows up as an arch and gives no useful trunk work.
- 03Hiking the hips high to make the return easy, which removes the anti-extension demand the drill is for.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.