Elevated Plank Walkout With A Chair

Muscles worked

Setup

1. Stand facing a sturdy chair or bench with your feet hip-width apart.
2. Place your hands firmly on the edge of the chair seat, spaced shoulder-width apart.
3. Step your feet back until your body forms a straight line from head to heels in an elevated plank position.

How to do it

1. Inhale and brace your core, then carefully move one hand from the chair down to the floor directly below your shoulder.
2. Follow with the other hand so you are in a standard floor plank, keeping your hips as level as possible during the transition.
3. Exhale as you reverse the movement, placing your lead hand back onto the chair followed by the trailing hand.
4. Alternate the leading hand with each repetition to ensure balanced development across the shoulders and obliques.

Form checklist

• Minimize hip rocking by squeezing your glutes and quads throughout the walkout.
• Keep your neck neutral by looking at a spot slightly ahead of your hands.
• Ensure your lower back does not sag; maintain a slight posterior pelvic tilt.
• Stack your wrists directly under your shoulders when your hands are on the floor.

Pro tips

• Imagine a glass of water resting on your lower back; your goal is to transition without spilling a drop.
• Actively push away from the chair or floor to engage the serratus anterior and stabilize the shoulder blades.

Make it harder

• Add a push-up when both hands reach the floor before walking back up to the chair.
• Slow the tempo to a 3-second descent and 3-second ascent to increase time under tension.

Frequently asked

What muscles does the elevated plank walkout with a chair work?

The elevated plank walkout with a chair primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the elevated plank walkout with a chair?

The elevated plank walkout with a chair requires no equipment — just your body weight.

Is the elevated plank walkout with a chair good for beginners?

The elevated plank walkout with a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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