Plank walk-out

The plank walk-out is an advanced plank variation targeting the core and shoulders. From a standing position, the lifter descends into a plank-type position but “walks” the hands forward until they are out in front of the head. This is far more challenging to the core than having the arms directly under the shoulders. Beginners will need to progress to this exercise.


  1. Hammers the core and the shoulders
  2. Good for those who have mastered the plank and need a greater challenge
  3. Carries over well to wrestling, mixed martial arts, and other sports
  4. Trains core to stabilize while upper body moves
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Plank walk-out Images


Plank walk-out Instructions

Plank walk-out muscle diagram