Outdoor Walkout Plank-Up

Beginner Level of Difficulty

The walkout plank-up is a full body compound exercise that targets the shoulders, arms and hamstrings.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Exercise Instructions

outdoor walkout plank-up - step 1

Step 1

Start in a standing position with your feet shoulder width and your hands to the side.

outdoor walkout plank-up - step 2

Step 2

Bend forward keeping a soft bend in your knees. Once you reach the floor walkout in to a push-up position.

outdoor walkout plank-up - step 3

Step 3

Complete one plank-up on each side and then walk back up to the starting position.