Hamstring Walkout

Q: What muscles does Hamstring Walkout work?

Hamstring Walkout primarily trains Hamstrings, Glutes and Abs. LIFTAG tags each set to those muscle groups so weekly volume and body-part splits stay honest.

Q: Which gym machines can I use for Hamstring Walkout?

Hamstring Walkout is mapped to Functional Zone (Bodyweight & Core) in the LIFTAG catalog. At a partner gym the tag on those machines opens this exercise with setup notes ready to log.

Isolation · Weight × reps

Stop before the hamstrings cramp or the lower back arches, then walk the heels back toward the hips and lower. The hamstring walkout trains the hamstrings through increasing leverage, with the glutes and trunk maintaining hip extension; both eccentric and concentric work occur across the full out-and-back repetition. Begin with only a few steps, keep pressure through the heels, and shorten the distance when pelvic height cannot be maintained.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Hamstring Walkout.

FOUND ON THESE MACHINES

Functional Zone (Bodyweight & Core)

HOW TO DO HAMSTRING WALKOUT

Lie on your back with knees bent and lift into a glute bridge.
Keep the ribs and pelvis controlled as you take small alternating heel steps away from the body, gradually lengthening the knees while resisting the hips dropping.

FREQUENTLY ASKED QUESTIONS

How do I log Hamstring Walkout in LIFTAG?

Open Hamstring Walkout in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

What muscles does Hamstring Walkout work?

Which gym machines can I use for Hamstring Walkout?