How To Do The Hamstring Walkout: Benefits, Muscles Worked, Technique
There are two types of strength: absolute strength, the total weight a lifter can lift, and relative strength, the weight a lifter lifts relative to their body weight. Two lifters may lift the same weight, but the lighter lifter will have better relative strength. A neglected way to improve both is performing challenging bodyweight exercises like the Hamstring Walkout.
The Hamstring Walkout is a deceptively simple movement that exposes glute and hamstring weakness, builds relative strength, and leaves your hamstrings begging for mercy.
Some lifters only train their hammies in one way—by leg curling. But the hamstrings aren’t just for knee flexion but for hip extension and eccentric strength after plyometrics. If you want strong and durable hamstrings, you must train them with all they are capable of.
That’s what the Hamstring Walkout is all about. If you’re ready to level up your hamstrings, let’s walk it out.
What is the Hamstring Walkout?
It’s a hip extension variation that challenges your hamstrings in an eccentric and isometric fashion. You start in a hip extension position, then slowly walk your heels away from your body in tiny, controlled steps. The farther you go, the more tension your hamstrings. Once your legs are nearly straight, reverse the movement while maintaining a strong hip extension until you return to the starting position.
It’s a great way to train hamstring strength and endurance without equipment. If you’re serious about bulletproofing your hamstrings, the Hamstring Walkout should be part of your workout.
