Soccer, lacrosse, football, field hockey, and track all have one thing in common: sprinting. Every sprint asks a lot of the hamstrings, the muscles along the back of the thigh. They help drive the leg back and help slow the lower leg as it swings forward.
Bridge walkouts are a simple way to strengthen the hamstrings and glutes directly at home. All your athlete needs is a floor.
Try this: bridge walkouts
- Lie face up with knees bent, feet flat and hip-width apart, arms resting by the sides.
- Squeeze the glutes and lift the hips until the body forms a straight line from shoulders to knees. This is a glute bridge.
- Keeping the hips lifted, take small steps with the heels away from the body, about 3 or 4 steps, until the legs are nearly straight. Only go as far as possible without the hips dropping.
- Walk the heels back in, one small step at a time, still keeping the hips up.
- Lower the hips to the floor. That's one rep.
The farther the heels move from the body, the harder the hamstrings have to work to keep the hips up. That's what makes the walkout more challenging than a regular bridge.
Sets and reps: 3 sets of 4 to 6 reps, resting about a minute between sets, 2 or 3 times a week. It's best done after practice or on a lighter day, not right before a game.
Easier version: Take only 2 small steps out, or simply hold a regular glute bridge for 20 to 30 seconds.
Harder version: Walk the heels out farther, move more slowly, or pause for 2 seconds at the farthest point.
About cramping: Hamstrings can cramp when they're new to this kind of work. If that happens, stop, stretch gently, and use smaller steps next time. Build up gradually from there.
Safety note: Stop if your athlete feels sharp pain in the back of the thigh, the lower back, or the knees. After a hamstring strain or any other injury or surgery, check with their doctor or physical therapist before starting. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice.
If your athlete wants to get faster and stronger for their season, I offer parents a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I work with young athletes in their homes in Oakton, Fairfax, Chantilly, and nearby towns.