Glute Bridge Hamstring Walkout 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Glute Bridge Hamstring Walkout is a challenging lower-body and core stability exercise that primarily targets the glutes while also heavily engaging the hamstrings. Performed by starting in a standard glute bridge position with a resistance band for added activation, you drive your hips upward, keeping your glutes tight and core braced, then slowly walk your feet forward and back while maintaining hip height. This controlled movement increases time under tension, strengthens the posterior chain, and improves hip stability and endurance. It is especially effective for building glute and hamstring strength while reinforcing proper hip-hinge mechanics.
How to Perform
Begin by lying on your back with your knees bent and feet flat on the floor, positioned about hip to shoulder width apart. Keep your arms relaxed by your sides with your palms facing down for balance.
Press firmly through your heels and contract your glutes to raise your hips off the ground until your body forms a straight line from shoulders to knees. Keep your neck relaxed and your gaze toward the ceiling so your head and spine remain aligned.
Once you’re in the bridge position, begin to carefully step your feet forward one small movement at a time, as if you’re slowly “walking” away from your body. Focus on keeping your hips lifted and your core braced so your lower back doesn’t sag.
Continue walking your feet forward until just before the point where you feel your hips start to drop or lose stability—this is your full extension.
From there, reverse the motion by stepping your feet back toward your body in the same controlled manner until you return to the starting glute bridge position.
The farther you extend your feet out, the greater the challenge on your glutes and hamstrings, so adjust the range to match your strength level.
Perform each repetition slowly and deliberately, maintaining constant tension in the glutes, hamstrings, and core throughout the entire movement. Breathing steadily will also help you stay controlled.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips lifted throughout the movement to maintain tension on the glutes and hamstrings.
Take small, controlled steps with your feet rather than long strides to avoid losing stability.
Press through your heels instead of your toes to better activate the posterior chain.
Engage your core to prevent your lower back from arching or sagging.
Use a resistance band above your knees to increase glute activation and prevent knees from caving in.
Focus on moving slowly and with control to maximize time under tension.
Avoid locking out your knees when stepping forward to keep the tension on your hamstrings.
Adjust the walking distance to your strength level—shorter steps for beginners, longer steps for advanced.
Keep your head and neck relaxed on the floor to avoid unnecessary strain.
Prioritize quality reps over quantity, stopping once you can’t maintain hip height or form.
How Not to Perform
Don’t start with an overarched lower back; brace first so ribs stay down and spine stays neutral.
Don’t let your knees cave inward or flare out; keep steady outward pressure into the band the whole time.
Don’t push through your toes; drive through heels/midfoot to keep tension on glutes and hamstrings.
Don’t rush the walkout; avoid quick steps and use slow, controlled micro-steps to maintain stability.
Don’t walk so far that your hips drop; stop one step before you lose hip height or control.
Don’t lock your knees at extension; keep a soft bend to protect hamstrings and keep tension.
Don’t twist or hike one hip higher; keep your pelvis level and square as you step out and back.
Don’t place the band on your knee joints or let it slack; position it just above the knees and keep constant tension.
Don’t crane your neck or lift your head; keep a relaxed, neutral head position to avoid neck strain.
Don’t flare your ribs or hold your breath; exhale gently as you step and keep your core engaged.
Don’t let feet drift wide or turn out excessively; keep them parallel and about hip-width for better line of pull.
Don’t drive the motion from your lower back; initiate every step by squeezing the glutes first.
Don’t chase reps when form fades; end the set if hip height drops or the core can’t stay braced.
Don’t ignore hamstring cramping; shorten the range, take smaller steps, or regress to isometric bridge holds before building back up.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
