Hamstring Walkout
A glute bridge hold where the heels walk away from the hips in small steps and back again.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hinge
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Lie on your back with the knees bent and the feet flat near the hips.
- Lift the hips into a bridge.
Do the rep
- Keep the hips up and walk the heels away from the hips in small steps.
- Stop when the legs are nearly straight or the hips start to drop.
- Walk the heels back under the knees in small steps.
What counts as a rep
A rep counts when the heels walk out and back with the hips up the whole time.
One rep starts in a bridge with the hips up, walks the heels out until the legs are nearly straight, and walks them back under the knees.
Breathing
Breathe steadily; do not hold the breath.
Cues
- Keep the hips high.
- Take small steps.
- Walk the heels farther out when the reps get easy.
Common mistakes
Dropping the hips
What you seeThe hips sink toward the floor as the heels move out.
FixWalk out less far and keep the glutes tight.
High hips keep the load on the hamstrings and glutes.
Long, fast steps
What you seeThe heels slide or jump out in big steps.
FixTake small steps at a steady speed.
Small steps keep the movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you feel a cramp in the back of the thigh.
- End the set when you cannot keep the hips up.
General educational content, not individual coaching or medical advice.
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