Bodyweight Standing Walkout Plank

Instructions for proper form

Begin by standing tall with your feet shoulder-width apart. Engage your core and maintain a neutral spine as you hinge at the hips and bend forward. Place your palms flat on the floor and walk your hands forward slowly until your body is in a plank position, keeping your feet together. Ensure your shoulders are directly over your wrists, and your body forms a straight line from head to heels. To return to standing, walk your hands back towards your feet while keeping your core engaged, then stand upright.

Common mistakes to avoid

Avoid rounding your back during the movement. Don’t let your hips sag or lift too high in the plank position. Ensure your hands remain directly beneath your shoulders, and avoid overextending your arms or legs.

Benefits

Specific benefits of the exercise

The Bodyweight Standing Walkout Plank effectively targets the abdominals, specifically the rectus abdominis, while also engaging the shoulders and hip flexors. It improves core stability and coordination.

Expected results and timeframe

With consistent practice, you can expect improved core strength and stability within 4-6 weeks, which may also help enhance your performance in other movements and exercises..

Who this exercise is best for

This exercise is suitable for individuals looking to enhance their core stability and overall body control. It’s beneficial for those who engage in sports or activities requiring core strength, as well as individuals seeking to progress their bodyweight training.

Scientific studies supporting its effectiveness

Research indicates that exercises emphasizing core stabilization, like the walkout plank, contribute significantly to improved muscular endurance and core strength. Studies show that enhanced core stability can lead to better performance in physical activities and reduced risk of injury.

Variations

Beginner modifications

For beginners, try starting with a modified version by walking out only halfway to the plank position before walking back. Alternatively, perform the exercise from an elevated surface, like a countertop, to lessen the load on the core.

Advanced progressions

For advanced practitioners, add a push-up after reaching the plank position or increase reps by walking further away from your feet to increase the intensity. You can also incorporate a leg lift while in the plank position for an added challenge.

Integrations

Complementary exercises

Integrate exercises like planks, bird dogs, or mountain climbers to further engage your core and improve stability. These exercises can enhance your performance in the walkout plank.

Super set recommendations

Combine the Bodyweight Standing Walkout Plank with exercises such as push-ups or squat jumps to maximize effort and intensity in your workout.

Sample workout routines

Sample routine: 1. Bodyweight Standing Walkout Plank (3 sets of 10-15 reps) 2. Push-ups (3 sets of 8-12 reps) 3. Lunges (3 sets of 10-12 reps per leg). Don’t forget to include a warm-up and cool down.

Exercise combinations

Pair this exercise with other core-strengthening moves like side planks or Russian twists to create a comprehensive abdominal workout.

Best time to do this exercise in your workout

Incorporate the Bodyweight Standing Walkout Plank early in your workout routine after your warm-up, but before more intense exercises, to maximize core activation and stability.