Hips drop during the walk
Glutes fail to maintain hip extension as the feet move further away.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Glute Bridge Walk-Out
Coaching cues
- Start in a glute bridge position with hips fully extended
- Walk the feet forward one step at a time — hips stay elevated
- Walk back to the start; repeat for reps
- Challenges glute activation through a greater range of hip extension
Common faults 2
Knees cave inward on the walk-out
Adductors and TFL dominate as the hip extension load increases.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗