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Glute Ham Raise
- 1 - Set up on a glute-ham developer with your feet secured between the foot plates or rollers and your knees positioned on or just behind the pad.
- 2 - Start with your torso upright, hips extended, and your body forming a straight line from knees to shoulders.
- 3 - Brace your core and slowly lower your torso forward by extending your knees while keeping your hips relatively straight.
- 4 - Continue lowering under control until your body is nearly parallel to the floor or as far as you can maintain tension.
- 5 - Drive your toes into the foot plate and contract your hamstrings and glutes to pull your body back to the upright starting position.
- 6 - Avoid excessive arching in the lower back and repeat for the desired number of repetitions.
