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Introduction
The hand walkout is a bodyweight exercise primarily targeting the core muscles. It involves starting in a plank position and walking your hands forward while keeping your body straight and hips stationary, then returning to the starting position. This movement strengthens and stabilizes the core, improving posture and reducing back pain. It's particularly effective for fitness goals that focus on functional strength, balance, and core conditioning.
Muscles Worked
- Primary: Chest (Pectoralis Major), Shoulders (Deltoids)
- Secondary: Abs (Rectus Abdominis), Triceps, Biceps, Lower Back (Erector Spinae), Wrists (Flexor Carpi Radialis and Palmaris Longus)
How to Do It (Step-by-Step)
- Stand with feet hip-width apart and hands on the ground shoulder-width apart.
- Walk your feet back while lowering your body until you're in a high plank position, keeping your core tight and body straight.
- Ensure your wrists are directly under your shoulders, your body forms a straight line from head to heels, and your toes are hip-width apart.
Tip: Keep your core engaged throughout the movement to protect your lower back.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
For efficient and automatic progression, use Auto Progression!
Timing your rest between sets is crucial. Try the built-in Rest Timer!
Form Tips
- Maintain a neutral spine and keep your core engaged throughout the exercise.
- Walk your hands forward slowly, keeping them parallel to each other and avoiding twisting or rotation of the shoulders.
- Lower your body until your arms are fully extended and pause for a moment before returning to the starting position, focusing on control rather than speed.
When to Use It
- Improving upper body mobility and core strength in a dynamic warmup routine
- Enhancing balance and stability during functional training workouts
- Building shoulder girdle strength for sports such as swimming or gymnastics
- View your complete workout history here
The hand walkout primarily targets the forearm and wrist flexors, but it also engages the shoulder and core muscles for stability.
Start with 2-3 sets of 8-10 repetitions, gradually increasing as your strength improves.
Begin in a plank position, keep your body straight and maintain a neutral spine. Walk your hands forward one at a time, lowering your hips slightly, then return to the starting position.
Using weighted equipment can increase resistance and challenge your muscles, but be cautious as it increases the risk of injury.
Yes, alternatives include wrist curls, reverse wrist curls, and finger extensions. These exercises help build forearm strength in different ways.