Also known as: plank to pike, hand walk plank, plank hand walks, pike walkouts

What is Straight Arm To Plank Walks?

Straight Arm To Plank Walks is a bodyweight exercise that moves from a straight-arm plank to a pike, developing core stability and shoulder control. It primarily targets the core, shoulders, triceps and chest. Difficulty: easy - suitable for beginners working on coordination and hip mobility.

How to Do Straight Arm To Plank Walks

  1. Start in plank: Place hands under shoulders, legs extended, body in a straight line from head to heels. Spread fingers and press through palms for stability.
  2. Brace your core: Engage abs, glutes and legs to prevent sagging. Draw the ribs down and keep neck neutral throughout the movement for safety.
  3. Walk hands forward: Slowly walk your hands toward your feet while maintaining straight arms, controlling the pace and keeping core tension to protect the lower back.
  4. Reach pike position: Continue until hips lift toward the ceiling into a pike-like shape. Maintain straight arms and avoid shrugging shoulders toward ears.
  5. Return to plank: Reverse deliberately by walking hands back out until your body returns to a straight-arm plank, resisting momentum and preserving alignment.
  6. Repeat with control: Perform reps with steady breathing and controlled tempo. Rest between sets if form breaks to avoid shoulder or lower back strain.

Muscle Groups

Back, Chest, Core, Forearm, Glutes, Hamstring, Shoulders, Trapezius, Triceps

Description

Begin in a straight arm plank position with hands under shoulders. Engage your core for stability. Walk your hands toward your feet, lifting your hips towards the ceiling and transitioning into a pike position. Maintain control and a straight line from head to hips. Reverse the movement by walking your hands back to the plank position.

Tips:

Focus on maintaining a stable plank during the entire exercise.
Control the pace of your hand movements for optimal coordination.
Keep your core engaged throughout the walk to ensure proper form.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Straight Arm To Plank Walks?

This exercise improves core stability, shoulder endurance, and coordination while engaging chest, triceps and posterior chain. It requires no equipment and can enhance mobility and dynamic control useful for pressing and hand-balance progressions.

What are common mistakes when doing Straight Arm To Plank Walks?

Common errors include letting hips sag or over-raise, rushing the hand movement, collapsing the shoulder girdle, and flaring the ribs. Correct by slowing tempo, bracing the core, and keeping hands under shoulders.

How can I progress or modify this exercise?

Modify by performing from an elevated surface or reducing range of motion to make it easier. Progress by slowing tempo, increasing reps, adding a push-up between positions, or using single-arm reaches for added challenge.