Hamstring Walkout

Walking heel hamstring curl: a movement similar to the sliding leg curl, with the hamstrings flexing the knee.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Glute-bridge position with the heels on the floor; walk the heels out and back in
• Keep the hips high and level throughout
• Walk the feet out slowly and draw them back squeezing the hamstrings

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Extend slowly for 3 s pushing your feet away; pull back in squeezing your hamstrings

Common mistakes

• Letting your hips sag
• Letting the knees fall apart or together as you draw the feet in

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Core / abs

Alternatives

• Slider Hamstring Curl
• Lying Leg Curl
• Nordic Hamstring Curl