Prone Walkouts – Strength & Conditioning
This page provides details on how to do the Prone Walkout exercise. In this exercise, you get down on your hands and feet. Then you slowly move your hands forward and “crawl” forward while keeping your feet stationary. Once you have reached your limit, you should keep your feet stationary, move your hands back and crawl back to your starting position.
The Prone Walkout is a modest cardio workout (if you do 10+ reps) and strengthens your core and upper body. It is a good “chance of pace” conditioning exercise.
All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. For more conditioning exercises, please visit the main Martial Arts Conditioning page.
How To Do The Prone Walkout Exercise