How To Do Hamstring Walkouts
Hamstring Walkouts are an excellent exercise for strengthening the hamstrings, glutes, and core. This movement involves walking out on your heels while keeping your hips elevated, which helps improve flexibility and stability in the posterior chain.
Step-by-Step Guide to Properly Execute Hamstring Walkouts
Starting Position
Begin by sitting on the floor with your buttocks on the ground and your legs extended in front of you. Place your feet hip-width apart and your heels digging into the ground. Engage your core and lean back slightly while keeping your back straight.
Elevate Your Hips
Press through your heels and lift your hips off the ground, creating a straight line from your shoulders to your knees. Your body should form a bridge position. Keep your shoulders relaxed and your arms at your sides for balance.
Walk Out
Slowly begin to walk your feet out away from your body, maintaining the elevated hip position. Focus on keeping your core engaged and your hips stable as you extend your legs. Walk out as far as you can while still maintaining control and proper form.
Walk Back In
Once you have reached your maximum extension, reverse the movement by walking your feet back towards your body. Keep your hips elevated throughout the movement, and ensure that your back remains straight and your core engaged.
Finish the Movement
Lower your hips back to the ground once your feet are back in the starting position. Take a moment to reset and prepare for the next repetition. Focus on maintaining control and proper form throughout the entire exercise.
Hamstring Walkouts Workout Plan for All Levels
- Beginner: 2 sets of 5-8 reps, 1 minute rest, 2 times per week.
- Intermediate: 3 sets of 10-12 reps, 45 seconds rest, 3 times per week.
- Advanced: 4 sets of 15-20 reps, 30 seconds rest, 4 times per week.
What Are The Benefits Of Hamstring Walkouts
- Strengthens the hamstrings and glutes.
- Improves core stability and strength.
- Enhances flexibility in the posterior chain.
- Builds endurance for other exercises like deadlifts and squats.
Common Mistakes to Avoid
- Letting your hips drop: Keep your hips elevated throughout the movement to maintain tension in the hamstrings.
- Overextending the legs: Only walk out as far as you can while maintaining control and proper form.
- Arching the back: Keep your back straight and core engaged to avoid strain.
Follow these steps and tips to master Hamstring Walkouts with proper form and efficiency.
FAQ About Hamstring Walkouts
6-8 reps, 3 sets. Walk your feet out as far as you can while keeping your hips off the ground. Each rep should take about 5 seconds out and 5 seconds back. If your hips drop, you've gone too far.
They're not used to working at that length under load. Start with shorter walkouts and gradually extend the range over 2-3 weeks. Also make sure you're hydrated. Hamstring cramps during this exercise are almost always a sign of insufficient hamstring endurance.
Hamstrings primarily, with significant glute and core work. The further you walk out, the more your hamstrings work eccentrically. It's one of the best bodyweight hamstring exercises because it loads them through a long range of motion.
After your main leg exercises, as an accessory. 3 sets of 6-8 reps at the end of a leg session builds hamstring endurance and injury resilience. I also use them as a warm-up before sprinting or jumping to prime the hamstrings for explosive work.
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