Pike walk out (Standing pike to plank, Plank walkout, Caterpillar)

Muscles

• 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

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.

Form tips

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

Similar Exercises

• Weighted cocoon
• Lying toe touches
• Ground jump through forward
• Ground jump through backward
• Sitting straddle compression

Equipment

• Ground (hands or body)