glute-ham raise

How to perform it

Adjust the glute-ham raise machine to fit your body. Position yourself face down on the machine with your ankles secured. Place your hands on your chest or cross them over your chest. Engage your hamstrings and glutes to lift your upper body up towards the ceiling. Continue lifting until your body is in a straight line from your head to your heels. Pause for a moment at the top, then slowly lower your body back down to the starting position. Repeat for the desired number of repetitions.

1. 1Adjust the glute-ham raise machine to fit your body.
2. 2Position yourself face down on the machine with your ankles secured.
3. 3Place your hands on your chest or cross them over your chest.
4. 4Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
5. 5Continue lifting until your body is in a straight line from your head to your heels.
6. 6Pause for a moment at the top, then slowly lower your body back down to the starting position.
7. 7Repeat for the desired number of repetitions.