Own Every Range
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VIDEO DEMO

Kneeling plank walkout

Regression of Ab Wheel Rollout

YouTube · Exercise demonstrationKneeling Plank WalkoutWatch the demonstration

REGRESSION · HOW TO DO IT

Kneeling plank walkout

These steps are written specifically for the Kneeling plank walkout. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Kneel with both hands on the floor under the shoulders and the glutes lightly squeezed.

  2. 02
    Move the pattern

    Walk the hands forward a few small steps while the hips and shoulders move together.

  3. 03
    Finish with control

    Stop before the low back sags, then walk the hands back without sitting the hips toward the heels.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

TRUNK & SPINE / 62

Long rangeLong range

Kneeling plank walkout

Sets: 3–4 · Reps: 5–10 controlled

Kneeling plank walkout is a regression of Ab Wheel Rollout. Use the written card above for its exact setup and execution.

Long range: Long range means the target muscle is challenged as it reaches a longer position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

As the wheel travels away, the arms and hips open while the abdominals resist being pulled into an uncontrolled arch. More distance is only useful when the same trunk position comes back with you.