📖 Read Time: 3 Minutes
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You’re probably tired doing situps and planks all day. Those aren’t the only way to train your abs. Pike walk outs are awesome at building your core strength while also training your arms and body coordination. 💪
This basic exercise also assists in training your hamstring mobility thanks to the pike position at the start. Diversify your core strengthening routine with this dynamic exercise!
👍 How to Know When It’s Safe to Attempt
Even though this is relatively a beginner exercise, it still requires a base amount of strength so you won’t get injured performing the exercise. What you need to have to be able to train this are:
• At least around 8 seconds of push-up position hold
• Reach the floor in standing pike position (not necessarily hands are just in front of your feet. You can move more towards the push-up position at your starting point if mobility will be an issue.)
✅ Summarized Benefits
1. Trains core muscles
2. Trains hamstring flexibility
3. Improves body coordination
👍How to perform:
- Begin standing up straight with your arms at your sides.
- Keeping legs straight, bend over placing your palms on the ground, arms straight.
- Walk your hands out away from your feet until you are in a push-up position.
- Pause in push up position, then walk your hands back in towards your feet.
- Repeat.
👉 Keep in Mind
You don’t have to reach your feet when doing the pike position. You may start further from your feet. Don’t force yourself. You’ll either end up injured or just continue doing bad form of the exercise hindering your efficient progress.
Similar to the regular push-up position, you should be in proper form. Keep a straight diagonal body line. Have your shoulders depressed and push the floor all the time. For your scapula position, you may opt for a neutral or protracted position. The latter provides more challenge and better core engagement. Have your hips tilted forward to engage your core and avoid having an arched back.
Keep your core tight throughout the whole movement. There no point in the exercise when you are allowed to be relaxed. Keep everything tight and controlled.
💡 Key Takeaway: Pike walkouts are an excellent dynamic exercise that combines core strengthening, hamstring mobility, and coordination training. Start with proper prerequisites and focus on maintaining control throughout the entire movement.
Coaching Pointers
Starting Position: Legs straight, palms on the floor, arms straight, hips bent
Movement Position: Hands walkout, keep pushing the floor, abdominals tight, legs straight
Finish Position: Arms straight, palms on floor, back straight, abdominals tight, glutes tight
Looking to build a complete core training routine? Check out our beginner core workout guide for more exercises like this one that will help you develop functional strength and stability.
Not sure where to start with your calisthenics journey? Take our free assessment to get a personalized training plan that matches your current fitness level and goals.
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