Walkout To Push Up

Muscles worked

Setup

1. Stand with feet hip-width apart and a tall posture.
2. Hinge at the hips and place your palms on the floor as close to your feet as your flexibility allows.
3. Keep a slight bend in the knees if your hamstrings are tight, but aim for straight legs to maximize the stretch.

How to do it

1. Walk your hands forward one at a time until you reach a high plank position with hands directly under your shoulders.
2. Inhale as you lower your chest toward the floor, keeping your elbows tucked at a 45-degree angle from your torso.
3. Exhale as you press back up to the plank, then walk your hands back toward your feet while keeping your legs straight.
4. Return to a full standing position and squeeze your glutes to complete the repetition.

Form checklist

• Keep your core braced to prevent the hips from swaying or dipping during the walkout.
• Maintain a straight line from your head to your heels during the push-up phase.
• Avoid shrugging your shoulders; keep them pulled down and away from your ears.
• Ensure your hands are firmly planted and stable before initiating the descent.

Pro tips

• To maximize serratus anterior engagement, focus on 'pushing the floor away' as you walk your hands out.
• Pause for one second in the plank position to reset your core tension before starting the push-up.

Make it harder

• Add a 3-second isometric hold at the bottom of the push-up to increase time under tension.
• Lift one leg off the floor during the entire walkout and push-up to challenge unilateral stability and glute activation.

Frequently asked

What muscles does the walkout to push up work?

The walkout to push up primarily targets the deltoids, pectorals, and triceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the walkout to push up?

The walkout to push up requires no equipment — just your body weight.

Is the walkout to push up good for beginners?

The walkout to push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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