Strength Training
Hamstring Walkout
The hamstring walkout is a bridge exercise where you step your heels away from your body and back. It trains your hamstrings while your glutes and core keep your hips lifted.
- Intermediate
- Compound
- Low injury risk
- Rest 1 min
How to do it
- Lie on your back with your knees bent, feet hip-width apart, and heels beneath your knees.
- Lift your hips into a bridge.
- Raise your toes off the floor.
- Walk your heels away from your hips in small steps until your legs are nearly straight.
- Walk your heels back to the starting position.
- Lower your hips to the floor after your final repetition.
Form cues
- Keep your ribs down.
- Press your arms into the floor.
Common mistakes
- Hips sagging as you walk outShorten the walkout to a distance where you can maintain your hip height.
- Rushing the stepsShift your weight slowly enough to control each heel placement.
- Knees spreading apartKeep your knees pointing toward the ceiling throughout the movement.
Safety
Walking too far out, especially when tired, can strain your hamstrings. Arching your back to keep your hips up can also irritate your lower back.
- Warm up with a few comfortable glute bridges.
- Use a nonslip surface so your heels cannot slide unexpectedly.
- End the set if you feel sharp pulling pain or a cramp.
If you have a recent hamstring injury or recurring lower-back pain, ask a physiotherapist before attempting full walkouts.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 4–8 reps
- Rest
- 1 min
One complete walk out and back counts as one repetition.