How to do Zombie Walks
StandingFlowing movementBeginner
Zombie Walks is a standing flowing stretch for your core, hamstrings and hips.
Step by step
- 1Stand tall and reach both arms straight out in front of you at shoulder height.
- 2Yes, a little bit like a zombie.
What you should feel
Only as high as feels easy.
Form tips
- Legs straight, toes pulled up. Torso tall, don't round to meet the leg. Build the height gradually.
- Keep your back tall.
- Feel the backs of your legs waking up.
Make it easier
Keep the kicks low if your hamstrings or back feel tight.
Coming out of it
Let the kicks get smaller… and come to standing.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Zombie Walks with a coach
In BendEase, a voice coach talks you into Zombie Walks, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your core and hamstrings.
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