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The kneeling-hand walkout exercise is the simpler form of the hand walkout and is best for beginners. It is also quite similar in effect to the plank however it has more movement.
Major Muscles Worked
- Triceps
- Abs
Other Muscles Worked
- Shoulders
- Lower back
Kneeling Hand Walkout Guide
- Place yourself in a crawling position, with your knees bent and arms support on the floor, on a mat.
- Slowly and without moving your knees from its position extend your hands forward interchangeably until your torso is closest to the floor.
- Pause for 2 seconds in that position.
- Come back up in the same manner by bringing back your hands.
- Repeat the process several times.
Trainer’s Tips
- Ensure your toes are pointed to the ground.
- Begin slowly then increase your pace for efficiency.
- If you have knee or shoulder injury it is advisable to first inquire from your doctor whether this exercise is proper for you as a lot of the pressure is exerted on those two parts of the body.
Benefits of Kneeling Hand Walkout
This exercise really works on strengthening the core and working of the abs.
Kneeling hand walkouts increase upper body strength rapidly, allowing you to perform different exercises.
It does not require gym equipment to carry out.
