{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Walking Bridge",
      "kind": "common"
    },
    {
      "text": "Hand Walkout",
      "kind": "common"
    },
    {
      "text": "Walkout",
      "kind": "common"
    },
    {
      "text": "Ab Walkout",
      "kind": "common"
    },
    {
      "text": "Inchworm Walkout",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stabilizer"
      },
      {
        "muscle": "quadriceps",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "upward-rotation",
          "protraction"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "mobility",
      "conditioning"
    ],
    "movement_patterns": [
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric",
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1103"
  },
  "id": "oec:plank-walkout",
  "instructions": {
    "setup": [
      "Stand upright with your feet hip-width apart and arms relaxed at your sides.",
      "Soften your knees slightly, hinge forward at the hips, and place both hands flat on the floor in front of your feet."
    ],
    "steps": [
      "Walk your hands forward one at a time in small, controlled steps.",
      "Pass through a standard push-up position and continue walking your hands forward into an extended plank as far as your core can stably control.",
      "Squeeze your glutes and brace your abdominals tightly to prevent your lower back from arching or hips from sagging.",
      "Pause for a brief moment at peak extension.",
      "Carefully walk your hands backward one step at a time toward your feet.",
      "Either remain in the hinged position to start the next repetition or stand fully upright to complete the rep."
    ],
    "breathing": "Exhale as you walk your hands out to maximal extension, and breathe steadily in shallow sips without releasing abdominal tension.",
    "cues": [
      "Ribs to hips",
      "Squeeze glutes tight",
      "Small steps with hands"
    ],
    "common_faults": [
      {
        "fault": "Hyperextending the lumbar spine as hands walk far forward.",
        "correction": "Walk out only as far as you can maintain a rigid, neutral pelvis and braced abdomen."
      },
      {
        "fault": "Excessive hip sway side-to-side during hand steps.",
        "correction": "Widen your foot stance slightly and brace your core to resist torso rotation."
      }
    ],
    "safety": {
      "precautions": [
        "Individuals with wrist discomfort may perform the movement on fists or elevate hands slightly on push-up handles."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Plank Walkout",
  "previous_ids": [
    "oec:walking-bridge"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: walking bridge",
        "url": "https://wger.de/en/exercise/1103/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:high-plank"
    },
    {
      "type": "progression-of",
      "target": "oec:plank"
    },
    {
      "type": "substitute-for",
      "target": "oec:ab-wheel-rollout"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-rollout"
    },
    {
      "type": "substitute-for",
      "target": "oec:suspension-trainer-rollout"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bodyweight core exercise where you hinge forward from standing and walk your hands out into an extended plank to challenge anti-extension core stability."
}