1 - Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms resting by your sides.
2 - Brace your core and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees.
3 - Keeping your hips elevated and pelvis level, slowly walk one heel forward a small step, then walk the other heel forward to match it.
4 - Continue taking small controlled steps away from your body until your legs are nearly straight or you feel strong tension in your hamstrings without losing hip height.
5 - Reverse the movement by walking your heels back toward your glutes one step at a time while maintaining the bridge position.
6 - Lower your hips to the floor with control, then repeat for the desired number of repetitions.
7 - Avoid arching your lower back or letting your hips drop during the walkout.
