Walking Push-Up exercise
A dynamic push-up variation involving lateral movement by 'walking' hands and feet between reps, increasing upper body and core engagement.
Updated By PumpPal
How to perform Walking Push-Up
- Begin in a push-up position.
- Perform one push-up.
- Move your right hand and foot out laterally, following with the left.
- Perform another push-up at new position.
- Continue stepping sideways for several reps.
- Reverse direction to return to starting point.
What is Walking Push-Up?
The walking push-up alternates a controlled push-up with sideways steps of the hands and feet. The travel adds coordination and anti-rotation demands while repeatedly resetting the plank, making it different from a stationary push-up variation.
What muscles does Walking Push-Up work?
The chest, triceps, and front shoulders perform each push-up. The serratus anterior, upper back, abdominal wall, obliques, glutes, quadriceps, hip stabilizers, forearms, and hands control the plank and lateral steps.
Walking Push-Up form cues and common mistakes
- Use a clear nonslip area with enough room to travel in both directions.
- Complete a controlled push-up, then step the hand and foot on one side outward before bringing the other side across.
- Keep the hips level and the ribs braced instead of twisting or letting the feet cross unpredictably.
- Move equal distances in both directions and keep each push-up range consistent.
- Use a kneeling push-up or shorter steps if coordination fails or the wrists and shoulders become uncomfortable.
How to add Walking Push-Up to a workout
Use walking push-ups in a bodyweight strength or conditioning circuit. Start with 2 to 4 sets of 4 to 8 push-ups in each direction or 20 to 40 seconds. Progress the repetitions or travel distance while maintaining symmetrical steps.
Frequently asked questions
What muscles do walking push-ups work?
They train the chest, triceps, and shoulders while the serratus anterior, upper back, core, glutes, legs, hip stabilizers, forearms, and hands control the moving plank.
How do you do a walking push-up?
Perform one push-up, step one hand and the same-side foot sideways, bring the opposite hand and foot across, then complete the next repetition. Reverse direction evenly.
How can I make walking push-ups easier?
Use kneeling push-ups, take smaller lateral steps, or alternate one push-up with one step. Keep the floor clear and prioritize a stable plank over speed.
Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.