Hamstrings
Hamstring Walkout
The Hamstring Walkout is a strength exercise with no equipment for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 34%, hamstrings (semitendinosus/-membranosus) 32% and gluteus maximus 14%.
How to do it
- Lie on your back on a mat with knees bent, feet flat near your glutes and arms on the floor at your sides.
- Press through the heels and lift the hips into a bridge.
- Walk the heels away from you in small steps, keeping the hips up as long as you can.
- Stop when the legs are nearly straight and the hips are just off the floor.
- Walk the heels back in small steps to the start and lower the hips.
Tips
- Take short steps of a few centimetres so the hamstrings stay loaded the whole way.
- Dig the heels into the floor and pull the toes up.
Common mistakes
- Letting the hips drop to the floor as the feet move out.
- Arching the lower back instead of squeezing the glutes.
- Taking big steps that let the legs collapse out.
Muscles worked by the Hamstring Walkout
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Curling the feet in while holding a bridge adds glutes. Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Hamstring Walkout alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Hamstring Walkout work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The gluteus maximus and calves (gastrocnemius) assist.
Is the Hamstring Walkout good for beginners?
The Hamstring Walkout is rated intermediate. If you are new, learn the Swiss Ball Leg Curl first and build up from there.
What is a good alternative to the Hamstring Walkout?
For example the Single Leg Glute Bridge Hamstring Curl, Sliding Leg Curl and Swiss Ball Leg Curl. They train mostly the same muscles, some with different equipment.
How do you make the Hamstring Walkout harder?
Add weight or reps, or move on to the Single Leg Glute Bridge Hamstring Curl and Glute Ham Raise.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.