Exercise guide
Front Plank Walkout
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Front Plank Walkout is an advanced core stability exercise that increases the lever length of a standard plank to maximize tension on the rectus abdominis, obliques, and serratus anterior. It simultaneously builds shoulder and lat endurance by forcing the upper body to stabilize the torso against gravity as the hands move further from the center of mass.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Engage your glutes and core to create a straight line from your head to your heels.
- Position your gaze slightly in front of your hands to maintain a neutral neck.
How to do it
- Slowly walk one hand forward 3-6 inches, followed by the other hand, maintaining a rigid torso.
- Continue walking your hands out as far as possible without allowing your hips to sag or your lower back to arch.
- Pause for one second at the point of maximum extension while inhaling deeply.
- Exhale forcefully as you walk your hands back, one at a time, until they are back under your shoulders.
Form checklist
- Keep your hips level and avoid side-to-side rocking as you move your hands.
- Maintain a 'hollow body' position by tucking your tailbone and pulling your belly button toward your spine.
- Ensure your shoulder blades stay spread apart (protracted) rather than collapsing together.
- Do not let your lower back dip; if you feel pressure in your spine, don't walk out as far.
Pro tips
- Imagine you are pushing the floor away from you as you reach forward to maximize lat and serratus engagement.
- The smaller the steps you take with your hands, the longer the time under tension for your core.
Make it harder
- Hold the fully extended position for 3-5 seconds before walking back.
- Perform the walkout with your feet closer together to reduce your base of support and increase the stability challenge.
Frequently asked
- What muscles does the front plank walkout work?
- The front plank walkout primarily targets the abs, lats, and obliques, and also works the erector spinae, glutes, quadriceps, and serratus anterior as secondary muscles.
- What equipment do you need for the front plank walkout?
- The front plank walkout requires no equipment — just your body weight.
- Is the front plank walkout good for beginners?
- The front plank walkout is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.