Core · Bodyweight
Front Plank Walkout
How to do the front plank walkout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Stand tall, hinge forward and place your hands on the floor, then walk your hands out until your body forms a straight line in a high plank. Brace your core and hold for a beat, then walk your hands back to your feet and stand up. Repeat for reps.
- 1Feel your core lock down to keep your hips from sagging as you walk out
- 2Feel your shoulders and triceps stabilizing the plank at full reach
- 3Keep a steady brace through the whole walk, out and back
Common mistakes
- Don't let your lower back arch or your hips drop at full extension
- Avoid rushing the walkout; move one hand at a time under control
- Don't let your hips pike up or sway side to side
Muscles worked
The front plank walkout mainly works the lower abs, with the upper abs, obliques, triceps, lats, lower back, glutes, front delts, and hip flexors assisting.
- Lower AbsPrimary
- Upper AbsSupport
- ObliquesSupport
- TricepsSupport
- LatsSupport
- Lower BackSupport
- GlutesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the front plank walkout for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.