Legs
Hamstring Walk Outs
From a bridge, you walk your heels away in small steps until your legs are almost straight, then walk them back in. Your hamstrings work harder with every step out.
- Works
- Hamstrings, glutes, core
- Equipment
- A mat
- Load
- Bodyweight
How to do it
- 1Lie on your back with your knees bent and your feet flat, close to your hips.
- 2Squeeze your glutes and lift your hips into a bridge.
- 3Keeping your hips up, take small steps with your heels away from you until your legs are almost straight.
- 4Walk your heels back in to the start, still holding the bridge, and go again.
Cues
- Tiny steps, heels only.
- Hips stay up the whole time.
- Only go as far out as you can control.
Common mistakes
- Hips sinking as you walk out. Stop a step or 2 sooner. Go only as far as you can keep your hips off the floor.
- Rushing the steps. Fast steps let your hips bounce. Take small, steady steps out and back.
- Arching your back to stay up. Keep your ribs down and squeeze your glutes. Your hips lift, not your lower back.
Easier
Take fewer steps out, or lower your hips to the floor at the far point and lift them again before you walk back in.
Harder
Pause for 2 seconds at the far point, or rest a light dumbbell on your hips.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are hamstring walk outs the same as inchworms?
No. Inchworms, also called walkouts, start standing: you fold forward and walk your hands out to a plank. Hamstring walk outs are done on your back in a bridge, walking your heels out and back in.
