Glute Bridge Walkouts

How to do it

Hold the top of a glute bridge. Slowly walk your heels out away from your body in small, alternating steps until your legs are nearly straight. Walk them back in.

The coaching cue

"Dig your heels into the dirt."

What changes inside an AMRAP

If you rush this, your hamstrings will instantly cramp. Move in slow, deliberate micro-steps.

Common mistakes

• Letting the hips sink as the feet travel outward.
• Taking large steps, so the walk becomes two strides rather than several.

Workouts that use glute bridge walkouts

• Dorsal Demise

  5 minute AMRAP — 15 Superman Pull-downs, 15 Reverse Snow Angels, 10 Glute Bridge Walkouts

• Posterior Strike

  10 minute AMRAP — 10 Sphinx Push-ups, 10 Glute Bridge Walkouts

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.