Plank Walkout: How-to, Benefits & Variations
The plank walkouts targets multiple muscle groups. Builds muscle, supports bone density. Start with 3 sets of 10-12 reps with controlled form.
Plank Walkout: How-to, Benefits & Variations
The plank walkout is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 3 workouts across the Wellls platform with 0 variations.
Athlete Mode 4
Sophie Jones
How to Do Plank Walkouts
Set up in the starting position for plank walkout. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Driving my hands directly underneath my shoulders"
Complete the full range of motion. "Walk all the way forward into a plank."
Return to the starting position with control. Don't let go of that core
Natalia Gunnlaugs adds: "Roll up the spine."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The plank walkout directly supports this by targeting key muscle groups.
Coach's Tips
"Driving my hands directly underneath my shoulders" - Sophie Jones
Sophie Jones
"Walk all the way forward into a plank." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Roll up the spine." - Natalia Gunnlaugs
Natalia Gunnlaugs
"Don't let go of that core" - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The plank walkout supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Benefits
Strengthens and conditions the whole body
The plank walkout builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The plank walkout directly addresses this.
Requires minimal equipment
No equipment needed. You can do the plank walkout at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the plank walkout means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Common form breakdown
Sophie Jones warns: "Don't let go of that core"
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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