How to do the Hamstring Walkout
Step by step
- Lie on your back with knees bent and feet flat, then lift your hips into a bridge.
- Keeping your hips up, slowly walk your feet away from you one small step at a time.
- Continue until your legs are nearly straight and your hamstrings are working hard.
- Keep your hips lifted the whole time - do not let them sag toward the floor.
- Walk your feet back in the same way to return to the start, then lower down.
The thing people get wrong
The challenge is holding your hips up as your feet get farther away. If your hips drop, take smaller steps or walk out less far.
Coaching cue
Press through your heels, not your toes, on every step out and back.
Muscles worked
- Primary: Hamstrings, Glutes
- Secondary: Core
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.