Reps Only exercise

Lying Hamstring Walkout form, muscles worked, and workout tracking

The lying hamstring walkout begins in a glute bridge and involves walking the feet away from the hips in small steps while keeping the hips elevated, loading the hamstrings eccentrically as they lengthen under the body's weight. Lifters use it as an equipment-free way to strengthen the hamstrings in their lengthened range, often for rehabilitation, hamstring-injury prevention, or as an accessory when no curl machine is available.

Lying Hamstring Walkout illustration

How to do Lying Hamstring Walkout

  1. 1Lie on your back with knees bent, feet flat and hip-width apart, and arms pressed into the floor at your sides.
  2. 2Brace your core and drive through your heels to lift your hips into a full glute bridge.
  3. 3Keeping your hips as high as possible, walk your feet away from your body in small alternating heel steps.
  4. 4Continue until your legs are nearly straight and your hamstrings are working hard, without letting your hips sag or your back arch.
  5. 5Walk your feet back toward your hips with the same small steps, then lower down; breathe steadily throughout each walkout.

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Track Lying Hamstring Walkout in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.