Hamstring Walkout

Bodyweight variation that changes support, leverage, or height to scale difficulty without external load.

• Isolation
• Bodyweight
• Intermediate

How to do it

• Adjust the leverage to complete the full range under control
• Keep the body active as one unit
• Progress range of motion before difficulty

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

• Choosing leverage that forces you to shorten the range
• Using momentum and losing trunk position

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Core / abs

Alternatives

• Slider Hamstring Curl
• Leg Curl (lying/seated)
• Nordic Hamstring Curl