Hamstring Walkouts
Stronger hamstrings. Better stability.
A bodyweight move where you hold a glute bridge and walk your heels out and back in. It builds hamstring and glute strength and posterior-chain stability — one step at a time, no equipment needed.
Benefits
- Strengthens your hamstrings
- Builds and tones your glutes
- Improves control and stability
- Supports core and posterior-chain strength
- Protects your lower back
- No equipment needed
Muscles worked
Hamstrings Glutes Core Lower Back
Step by step
1
Start
Lie on your back in a glute bridge: knees bent, feet flat, hips lifted so your body forms a straight line.
2
Walk out
Keeping your hips lifted, take small steps walking your heels away from your body.
3
Hold the line
Go as far as you can while keeping your hips up and back neutral — you’ll feel your hamstrings working hard.
4
Walk in
Walk your heels back in to the start, keeping your hips lifted the whole time. Repeat.
Tips for best form
Do it right.
- Keep your hips lifted throughout
- Take small, controlled steps
- Keep your core braced and back neutral
- Only walk out as far as you can hold form
- Squeeze your glutes the whole time
Find your version
1. Short-Range WalkoutsBeginner
- Small steps
- Keep hips high
2. Full WalkoutsIntermediate
- Walk out further
- Standard version
3. Single-Leg WalkoutsAdvanced
- One leg at a time
- Big hamstring challenge
Common mistakes to avoid
- Letting your hips drop
- Taking steps too big
- Overarching your lower back
- Rushing the reps
How much, how often
| Level | Reps | Sets | Rest |
|---|---|---|---|
| Beginner | 5–8 walkouts | 2–3 | 45–60 sec |
| Intermediate | 8–10 walkouts | 3 | 45 sec |
| Advanced | 10–12 (or single-leg) | 3–4 | 30–45 sec |
Tips for best results
- Keep your hips up — that’s where the work is
- Move slowly and with control
- Stop walking out before your hips drop
- Squeeze your glutes throughout
- Great for hamstring and glute activation