# Hamstring Walkout

URL: https://heatsy.app/ex/hamstring-walkout

Also known as: Glute Bridge Walkout, Bridge Walkout, Hamstring Bridge Walkout

Body region: Legs, Glutes

## Muscles

- Main: Biceps Femoris, Semitendinosus, Semimembranosus
- Helps: Gluteus Maximus, Gastrocnemius
- Holds: Erector Spinae, Transversus Abdominis

## Technique

1. Lie on your back, knees bent, and lift into a bridge with the heels near the glutes.
2. Walk the feet forward one small step at a time while keeping the hips high.
3. Walk back in the same way until the heels are near the glutes; lower the hips.

### Cues

- Keep the hips lifted the whole time.
- Take small steps.

### Common mistakes

- Letting the hips sag as the feet move out.
- Walking so far that the back arches or the hamstrings cramp.

## Alternatives

- [Hamstring Bridge](https://heatsy.app/ex/hamstring-bridge)
- [Glute Bridge](https://heatsy.app/ex/glute-bridge)