Walkout to Push Up
The Walkout to Push Up is a dynamic, compound bodyweight exercise that combines a hamstring stretch, a core-stabilizing plank walkout, and a standard push-up. It targets the chest, shoulders, and triceps while simultaneously improving flexibility and core strength.
Since this complex movement fatigues both the upper body and core stabilizers, the AI coach analyzes your RPE and set duration to detect form breakdown before injury occurs. If your recovery data (HRV or sleep quality) indicates high systemic fatigue, the app may suggest regressing to a standard walkout to protect your lower back. Over time, the system tracks your rep endurance to ensure you are progressively overloading your chest without compromising spinal stability.
Form Cues
- Hinge at your hips to place your hands on the floor.
- Walk your hands forward into a high plank while keeping legs as straight as possible.
- Brace your core tightly before lowering your chest to the floor.
- Press the floor away to return to the high plank position.
- Walk your hands back toward your feet, driving your hips high to stand up.
- Don't let your hips sag or your lower back arch in the plank position.
- Don't flare your elbows out to the sides during the push-up.
- Don't rush the walkout portion; keep it controlled to engage the core.
- Don't bend your knees excessively unless limited flexibility requires it.
Common Mistakes
- Sagging the lower back
- Flaring elbows too wide
- Rushing the transition movements
- Incomplete push-up depth
- Bending knees too early
Muscles Worked
This exercise primarily builds strength in the pectorals (chest) and anterior deltoids (front shoulders) through the pushing movement. It uniquely engages the entire core, specifically the rectus abdominis and erector spinae, to maintain a rigid spine during the transition from standing to horizontal, while the walkout phase actively recruits the hamstrings and stabilizers.
Primary
Secondary
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