Glute Bridge Walkout
Also known as: Hamstring Walkout, Bridge Walkout
StrengthCoreFunctional
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Description
A bodyweight bridge that works the hamstrings harder than a regular glute bridge. From the top of the bridge you walk your feet forward in small heel steps until your legs are almost straight, then walk them back in, keeping your hips off the floor the whole time. The farther your feet go, the harder it gets.
How to Perform
- Lie on your back with your knees bent, feet flat and hip-width apart, and arms by your sides with palms on the floor.
- Press through your heels and lift your hips until your body forms a straight line from shoulders to knees.
- Take a small step forward with one heel, then with the other.
- Keep walking your feet out in short alternating steps until your legs are almost straight, with your hips still off the floor.
- Walk your feet back toward your glutes with the same short steps, driving your hips up as your knees bend.
- Finish at the top of the bridge and start the next repetition from there.
What Muscles Work
Primary Muscle:
Secondary Muscles:
Tips
- Dig your heels into the floor and pull them toward you as you walk back in. That pull is what loads the hamstrings.
- Lift your toes slightly so each step comes from the heel.
- Start with a short walkout and add distance as your hamstrings get stronger.
- If your hamstrings cramp, shorten the range and squeeze your glutes harder before each step.
- Use your arms on the floor for balance, not to push your hips up.
Common Mistakes
- Letting the hips sink to the floor as the legs straighten.
- Taking big steps that make the pelvis tip or rotate.
- Arching the lower back to keep the hips high instead of using the glutes.
- Letting the knees fall in or out during the steps.
- Rushing the steps and losing control of the hips.
- Spreading the feet wider than hip-width as they walk out.
- Pushing the head and neck into the floor.
Recommended Exercises
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