Glute-Ham Bridge Walkout

Get ready

1. Hold a stable bench and lower through half kneeling, kneeling and side sitting; lie on your side and roll onto your back. Bend knees, plant feet hip-width apart and rest arms at your sides.

How to do it

1. Exhale, gently brace your abdomen and press through your heels to lift your hips to a comfortable height without arching your lower back.
2. Continue breathing naturally as your heels take alternating small steps away, stopping while your pelvis stays controlled and pain-free. Walk them back to the start with small alternating steps.
3. One complete walk out and back counts as one sequence; individual steps do not count separately.

Finish the movement

1. Lower your hips to the floor before resting at the end of each set.
2. Finish with the pelvis on the floor, roll onto your side and rise through side sitting, kneeling and half kneeling using stable support.

Rest

Rest about 60 seconds between sets; take longer as needed for breathing and movement control.

Make it easier

• You may first shorten the walkout distance.
• If control is still difficult, you may use a regular bridge: keep both feet planted, press through the heels to lift the hips, then lower with control. Do 8–12 repetitions per set (10–15 at ages 16–17). This alternative focuses on the glutes and does not replace the back-of-thigh work in the walkout.^[1]

Make it harder

• Optional: Increase the distance slightly while keeping the pelvis steady, without also adding sets or sequences.

Common mistakes

• Counting each step as one sequence; arching the lower back excessively; taking steps so large that the pelvis loses control.

When to stop or adjust

• Lower the pelvis and stop for pain, significant cramping or inability to return under control. Skip if floor transfers are not comfortable.

Explore next

• Glute Bridge
• Bodyweight Squat
• Goblet Squat (Dumbbell at Chest)
• Barbell Back Squat