glute-ham raise

Instructions

1. 1

   Étape 1: Adjust the glute-ham raise machine to fit your body.

2. 2

   Étape 2: Position yourself face down on the machine with your ankles secured.

3. 3

   Étape 3: Place your hands on your chest or cross them over your chest.

4. 4

   Étape 4: Engage your hamstrings and glutes to lift your upper body up towards the ceiling.

5. 5

   Étape 5: Continue lifting until your body is in a straight line from your head to your heels.

6. 6

   Étape 6: Pause for a moment at the top, then slowly lower your body back down to the starting position.

7. 7

   Étape 7: Repeat for the desired number of repetitions.