Demo & instructions
Glute Bridge Walkout
Also known as: Bridge Heel Walk, Hamstring Walkout
Instructions
From the top of a glute bridge you walk the heels out in small steps until the legs are nearly straight, then walk them back in. The further the heels travel, the harder the hamstrings work to hold the hips up.
- Movement
- Hip extension
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–12 reps
Setup
- 1Lie on your back with the knees bent and the heels close to the hips.
- 2Lift into a glute bridge with the hips high and the arms flat on the floor.
Execution
- 1Keeping the hips up, take a small step forward with one heel, then the other.
- 2Continue walking out until the legs are almost straight or the hips start to drop.
- 3Walk the heels back in the same way until the knees are bent again.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
