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Waist · Body Weight
Walkout
Walkout is a beginner compound strength exercise that works the abs (waist), with the quadriceps, hamstrings and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
- Shoulders · Deltoids
- Chest · Pectoralis Major
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Calves · Gastrocnemius, Soleus
- Back · Latissimus Dorsi, Erector Spinae
How to do Walkout
- Stand upright with your feet shoulder-width apart and arms relaxed by your sides.
- Bend your hips and knees to place your hands on the floor before you.
- Walk your hands forward, keeping your legs straight, until you are in a plank position with your hands under your shoulders and your body forming a straight line from head to heels.
- Walk your hands back towards your feet, lifting your hips and forming an inverted V shape with your body. Repeat for the desired number of repetitions.
Form tips
- Avoid letting your hips sag or rise too high when in the plank position.
- Keep your legs as straight as possible while walking your hands to and from the plank position.
- Use a mat to provide cushioning for your hands and prevent slipping.
Walkout alternatives
More abs exercises
Walkout FAQ
What muscles does Walkout work?
Walkout mainly works the abs in the waist (Rectus Abdominis, Obliques, Deltoids and Pectoralis Major). The quadriceps, hamstrings, glutes, calves and back work as secondary muscles.
What equipment do you need for Walkout?
None. Walkout is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Walkout should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Walkout good for beginners?
Yes. Walkout is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Walkout burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Walkout?
Other exercises for the abs include Crawl With Sled Drag, Low Rotational Med Ball Chops (Quarter Squat, Rotating Med Ball Left and Ride Across Core), Ab Wheel Right Out and Kettlebell Windmill.
For developers
Use Walkout in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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