Demonstration video
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Get my programHow to do the walkout push-up
Instructions
- Stand with feet hip-width apart.
- Bend at your hips and place your hands on the floor.
- Walk your hands forward until you reach a high plank position.
- Perform a full push-up by lowering your chest to the floor and pressing back up.
- Walk your hands back towards your feet and return to standing.
Technical Tips
- Keep your core tight to avoid sagging hips.
- Lower yourself with control during the push-up.
- Keep elbows at about 45 degrees to your torso.
Breathing Tips
- Inhale as you walk your hands out.
- Exhale as you push up from the bottom of the push-up.
- Inhale as you walk your hands back towards your feet.
Medical restrictions
- Shoulder injuries
- Wrist pain or injury
- Lower back issues
Description
The walkout push-up is a dynamic compound exercise combining an inchworm movement with a push-up to enhance strength, mobility, and full-body activation. This exercise begins from a standing position, transitions to a plank via walking the hands forward, then includes a controlled push-up before returning to standing. It primarily targets the chest, abs, and triceps while engaging the shoulders, quadriceps, hamstrings, and lower back as stabilizers. Walkout push-ups are highly effective for building upper body strength and improving core stability while simultaneously enhancing hamstring flexibility and overall mobility. This movement is ideal for functional warm-ups, bodyweight strength circuits, or conditioning workouts. As a progression from standard walkouts, it requires greater upper body strength and core control, making it suitable for intermediate fitness levels. Incorporating walkout push-ups into your training routine helps prepare the body for more demanding push-up variations, improves muscular coordination, and develops balanced strength without the need for any equipment, making it an accessible and efficient exercise for home or gym workouts.
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Description
The walkout push-up is a dynamic compound exercise combining an inchworm movement with a push-up to enhance strength, mobility, and full-body activation. This exercise begins from a standing position, transitions to a plank via walking the hands forward, then includes a controlled push-up before returning to standing. It primarily targets the chest, abs, and triceps while engaging the shoulders, quadriceps, hamstrings, and lower back as stabilizers. Walkout push-ups are highly effective for building upper body strength and improving core stability while simultaneously enhancing hamstring flexibility and overall mobility. This movement is ideal for functional warm-ups, bodyweight strength circuits, or conditioning workouts. As a progression from standard walkouts, it requires greater upper body strength and core control, making it suitable for intermediate fitness levels. Incorporating walkout push-ups into your training routine helps prepare the body for more demanding push-up variations, improves muscular coordination, and develops balanced strength without the need for any equipment, making it an accessible and efficient exercise for home or gym workouts.
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