Exercise Guide

Lying Hamstring Walkout

From a glute bridge, walking the heels out and back while holding the hips up. Loads the hamstrings without any equipment at all.

BeginnerStrengthPullCompound
Form
Lying Hamstring Walkout - Start position
Start
Lying Hamstring Walkout - Mid position
Mid
Lying Hamstring Walkout - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Hamstrings

Equipment

Bodyweight

Difficulty

Beginner

Category

Strength

Force

Pull

Mechanic

Compound

Secondary Muscles

GlutesCore
How to Perform
  1. 1

    Lie on your back with your knees bent and lift your hips into a bridge.

  2. 2

    Keeping your hips high, take small steps forward with your heels until your legs are almost straight.

  3. 3

    Walk your heels back in toward your hips the same way.

  4. 4

    Lower your hips only at the end of the set.

Tips
  • ★The hips dropping as the legs straighten is the failure point - shorten the walkout before that happens.
  • ★Small steps. Big ones let the glutes take over.
Explore by Muscle
HamstringsGlutesCore