Hamstring Walkout
Dynamic walkout that lengthens the hamstrings while engaging the core.
LegsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hamstrings. Secondary: core |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~14 kcal |
| Equipment | None needed |
How to do it
- Stand tall, then hinge and walk the hands forward into a plank-like position.
- Walk the hands back toward the feet, feeling the hamstring stretch.
- Keep the core engaged and movements controlled.
- Repeat the walkout pattern.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamic walkout that lengthens the hamstrings while engaging the core.
Common mistakes
Avoid rounding the spine excessively or rushing.
Make it harder
Increase the range or slow the tempo.
Make it easier
Keep a larger bend in the knees.
Breathing
Breathe rhythmically with the movement.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Rolling Short Step Hamstring Warmup Stretch
Beginner · 30 secondsKnee Abductors to Good Morning with a Band
Intermediate · 3 sets × 10-12 repsDumbbell Kettlebell Swing
Intermediate · 3 sets × 12-15 repsProne Bodyweight Leg Curl on Ground
Intermediate · 4 sets × 20 repsHamstring Back Hyperextension
Beginner · 4 sets × 12-15 repsDumbbell Step-Up
Beginner · 3 sets × 8-10 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.