Bodyweight Hamstring Walkout
The hamstring walkout is an eccentric hamstring exercise performed on the floor with zero equipment. Lie on your back with feet flat, lift your hips into a bridge, then slowly walk your feet away from you until your legs are nearly straight, then walk back.
How to Perform
Lie on your back with knees bent and feet flat, then lift hips into a bridge.
Slowly walk your feet forward one at a time, extending your legs.
Keep your hips elevated throughout — do not let them sag.
Walk your feet back in to return to the bridge position.
Take small, controlled steps to maximize hamstring tension.
Common Mistakes to Avoid
Dropping the hips as the feet walk out, which removes hamstring load.
Walking the feet out too quickly and losing control.
Not walking far enough out to create meaningful hamstring stretch.
Muscle Activation
Variations
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