Watch this detail: Walk the hands in small steps. Stop the walk-out at the last point where you can hold a steady plank. Use it to decide whether to continue, shorten the next movement or end the set.
The Apex photo captures one position; follow the steps for the full movement.
A quick form check
Use one slow repetition or a few seconds of the hold to answer three questions:
- Set up: Can you start in the position described in step one?
- Move or hold: Can you follow the Apex cue without rushing or holding your breath?
- Decide: Can you keep the same control for one more repetition or a few more seconds?
If the answer changes, end the set or make the movement smaller. This is a self-check, not a medical assessment or an app-generated form score.
How to do Plank walk-back
- Begin standing, fold at the hips, and place your hands on the floor as far forward as comfortable.
- Walk the hands out to a plank, then walk them back toward the feet with control.
- Apex cue: Control the walk out and back; do not rush.
- Reset to a comfortable starting position before another repetition, or end the hold when you cannot keep the same shape.
If it does not feel controlled
| What you notice | Next move |
|---|---|
| The first attempt already changes your position | Make the range smaller or choose more support. The goal is a repeatable version, not the largest possible movement. |
| Your movement starts to change partway through | End the set at the last controlled repetition or second. Use a smaller target next time. |
| The exercise causes pain | Stop. If pain persists, seek individual advice from a healthcare professional. |
Where this exercise fits
In Apex, this appears in a Plank sets block of a guided workout.
Apex uses it in the Form + Flow workout at Foundation level: 2 × 4 reps. That is a target for this session, not a universal prescription for every person.
Get stronger
on your schedule.
Build your routine with short home workouts and progress you can track.
How to practice it
Use the same setup and comfortable range for a short set, then note when the movement starts to change. At a later session, adjust only one thing—range, support or target—while keeping the same form check. You can stop a set before technique changes; there is no need to chase a number at the expense of control.
What the evidence says
The 2026 ACSM overview supports progressive resistance training in healthy adults; it does not show that this particular movement or dose produces a guaranteed result. The WHO recommends muscle-strengthening work for all major muscle groups on at least two days per week. This exercise can be one part of that broader plan.
Questions people ask about Plank walk-back
How many reps or seconds should I do?
In the linked Foundation workout, Apex uses 2 × 4 reps. Other sessions and levels can differ. End a set when the form check above changes; the number is a target, not a reason to force a painful movement.
Should I keep going until I cannot do another rep or second?
No. Stop when your position changes. The ACSM review did not find that training to momentary failure consistently changed outcomes across the evidence it reviewed; that is not a reason to sacrifice technique here.
What to try next
For a nearby skill, compare Knee plank and Forearm plank. Choose based on what changed in your last attempt, or return to the Form + Flow workout to see the movement in context.
Research and guidance used for this article
Exercise name, role, cue and photo: Apex app. The step-by-step description is an editorial draft of those materials and awaits professional review.
American College of Sports Medicine, 2026 resistance-training position stand; World Health Organization, 2020 physical activity guidelines.
MedlinePlus, “How to avoid exercise injuries.” Full URLs and claim limits are in Apex's internal editorial record.
