Walk-Out Knee Tuck

Intermediate Level of Difficulty

The walk-out with knee tuck is an intermediate dynamic warm-up exercise. This is a great exercise to include at the beginning of your work-out to ensure that you're hamstrings and abdominal muscles are properly warmed up before you begin the rest of your work-out.

MUSCLES ENGAGED


Picture of Hamstrings

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.

Picture of Abdominals

Abdominals

The abdominal muscles (abs) provide movement and support to your core area. The deeper and closer to the spine the particular abdominal muscle is, the more effect over body posture it will have, and this often contributes significantly to a healthy back.

Exercise Instructions


walk-out knee tuck - step 1

Step 1

Start in a standing position with your feet shoulder width apart, your shoulders pulled back and your arms relaxed at your side. Slowly bend forward, keeping a slight bend in your knees and making sure you don't round off your shoulders

walk-out knee tuck - step 2

Step 2

Bend forward and gently stretch your hamstrings until your hands touch the floor and then walk yourself out in a push-up position.

walk-out knee tuck - step 3

Step 3

From the push-up postion, tuck your knee in toward your opposite forearm using your abdominal muscles. Repeat the action on the other side slowly and then slowly walk back up to the starting position.