Vidéos
Instructions
- Lie on your back with knees bent, feet flat on the floor and hip-width apart.
- Lift your hips into a glute bridge position, forming a straight line from shoulders to knees.
- Begin walking your feet forward slowly, one heel at a time, keeping hips elevated.
- Extend legs as far as you can without dropping your hips or arching your back.
- Pause briefly at the end range, then walk your feet back to the starting position.
- Repeat for the desired number of repetitions while maintaining control and alignment.
Technical Tips
- Keep your core engaged to prevent lumbar arching.
- Avoid letting hips drop during the walkout.
- Move slowly to maximize hamstring engagement.
- Maintain pressure through your heels throughout the movement.
Breathing Tips
- Inhale before starting the walkout.
- Exhale as you walk your feet forward.
- Inhale while pausing at full extension.
- Exhale as you walk your feet back to the start.
Restrictions médicales
- Lower back pain or injury
- Hamstring strain or tear
- Gluteal tendinopathy
- Post-ACL reconstruction or instability
What muscles do Hamstring Walk Outs target the most?
Hamstring Walk Outs primarily target the hamstrings, while also engaging the glutes, lower back, and core for stability.
Can I do Hamstring Walk Outs without any equipment?
Yes, Hamstring Walk Outs are a bodyweight exercise and require no equipment, making them ideal for home workouts.
Are Hamstring Walk Outs good for strengthening my glutes?
Yes, while the hamstrings are the main focus, Hamstring Walk Outs also activate the glutes significantly during hip extension.
Is the Hamstring Walk Out safe for lower back issues?
It can be safe if performed with proper core engagement, but individuals with lower back injuries should consult a professional before doing this exercise.
How many reps of Hamstring Walk Outs should I do?
For most people, 8 to 12 controlled repetitions per set is effective, depending on fitness level and training goals.
The Hamstring Walk Out is a dynamic bodyweight exercise designed to strengthen the posterior chain, particularly the hamstrings and glutes. This movement is highly effective in improving hamstring eccentric control, glute activation, and lower body stability. Performed without any equipment, it’s ideal for home workouts, warm-ups, or functional training routines. The walkout starts from a glute bridge position, with the feet gradually stepping forward and back while the hips remain elevated. This controlled motion demands both strength and stability, engaging the core and lower back to maintain proper alignment. It’s especially beneficial for athletes, runners, and individuals recovering from lower limb injuries, as it enhances hamstring resilience and reduces the risk of strains. Additionally, the Hamstring Walk Out promotes better neuromuscular coordination and balance, making it an excellent inclusion in injury prevention and rehabilitation programs. Its versatility and minimal equipment needs make it suitable for a wide range of fitness levels and training environments.