Hamstring walkout
- Muscle group
- Legs
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes
- Lie on your back with your knees bent and your feet flat on the floor.
- Lift your hips until your body forms a straight line from your shoulders to your knees.
- Keeping your hips elevated, take small steps with your heels to walk your feet away from your body until your legs are nearly straight.
- Walk your heels back toward your body, keeping your hips controlled, then repeat.
Tips
- Before you begin walking your heels out, press your hips up firmly so your body forms a straight line from shoulders to knees, and hold that height throughout the entire walkout.
- Take small, deliberate heel steps rather than large strides so you can maintain control of your hip position as your legs extend.
- On the return, walk your heels back with the same controlled pace you used going out, rather than rushing back to the start position.
Common mistakes
- Letting the hips sag toward the floor as the legs walk out, so the straight line from shoulders to knees is lost before the movement is complete.
- Walking the heels out so far that the lower back arches and the hips drop, rather than stopping at the point where the hips can still be held level.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
