Walkout

Category

Calisthenics

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Rectus Abdominis, Obliques, Deltoids, Pectoralis Major

Secondary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus, Gluteus Maximus, Gluteus Mideus, Gastrocnemius, Soleus, Latissimus Dorsi, Erector Spinae

How to do it

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.

Form tips

• Avoid letting your hips sag or rise too high when in the plank position.
• Keep your legs as straight as possible while walking your hands to and from the plank position.
• Use a mat to provide cushioning for your hands and prevent slipping.