Walkout
The Walkout is a functional bodyweight exercise that builds core stability and shoulder strength while dynamically stretching the hamstrings. It involves hinging at the hips and walking your hands out to a high plank position before reversing the movement to return to standing.
By tracking your RPE and recovery status, the AI can determine if this exercise should serve as a low-intensity mobility drill or a high-intensity core challenge in your specific session. If you have a history of wrist discomfort or lower back pain, the app utilizes this memory to suggest safer regressions like the Dead Bug or Forearm Plank. Additionally, the AI monitors your consistency and performance data to automatically progress you to the Walkout to Push-Up once your metrics indicate mastery.
Form Cues
- Hinge at your hips to place hands on the floor
- Walk your hands forward with short, controlled steps
- Brace your abdominals tightly as you reach the plank
- Squeeze your glutes to maintain a neutral spine
- Push the floor away actively through your shoulders
- Don't let your lower back sag in the plank position
- Don't sway your hips excessively side-to-side
- Don't rush the movement or use momentum
- Don't shrug your shoulders up toward your ears
- Don't hold your breath while moving
Common Mistakes
- Hyperextending the lower back (sagging hips)
- Waddling the hips while walking hands
- Not walking out to a full plank position
- Bending knees excessively during the hinge
- Rushing the tempo to minimize tension
Muscles Worked
This exercise primarily targets the entire core musculature, functioning as an anti-extension movement that forces your abs to stabilize the spine against gravity as the lever arm lengthens. It secondarily recruits the anterior deltoids and triceps to support your body weight, while the initial hinge phase engages and stretches the erector spinae and hamstrings.
Primary
Secondary
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