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Hamstrings · Intermediate

Hamstring Walkout

Hamstring bridge walkout for posterior-chain control.

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Hamstring Walkout demonstration

Exercise overview

Training details

HamstringsGlutesCore

Equipment

Bodyweight

Sets × reps

3 × 10

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with knees bent, feet flat, and arms on the floor for support.
  2. 02Lift the hips into a glute bridge and keep the ribs down.
  3. 03Walk the heels away from the body one small step at a time.
  4. 04Stop before the hips drop or the hamstrings cramp.
  5. 05Walk the heels back under the knees and lower the hips under control.

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