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Also known as: Standing pike to plank, Plank walkout, Caterpillar.

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Technique

  1. Start in a Standing pike on the ground with hands on the floor near your feet, hips high.
  2. Walk your hands forward until you reach a Plank position.
  3. Walk your hands back toward your feet to return to the starting position.

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Form tips

  • Keep your legs straight for as long as possible.
  • Distribute weight evenly between your hands.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Chest
  • Back

Secondary

  • Hip adductors
  • Neck
  • Serratus anterior
  • Shoulders
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major
  • Upper trapezius
  • Levator scapulae
  • Serratus anterior

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkflexion
Shoulderextension forward
Hipflexion
trains stretches

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Progressions

e0d2

Inchworm

Intermediate
w01h

Weighted cocoon

Novice
e16t

Lying toe touches

Novice
e19k

Ground jump through forward

Novice
e19n

Ground jump through backward

Novice
w00s

Sun salutation A simplified

Novice
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