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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!


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💪

  1. Begin standing up straight with your arms at your sides.
  2. Keeping legs straight, bend over placing your palms on the ground, arms straight.
  3. Walk your hands out away from your feet until you are in a push-up position.
  4. Pause in push up position, then walk your hands back in towards your feet.
  5. 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.

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


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