1 - Start by adjusting the glute ham raise machine to your body size, ensuring that your ankles are securely placed under the ankle pads.
2 - Kneel on the pad, facing down, with your knees and hips aligned with the machine’s axis.
3 - Cross your arms over your chest or place your hands behind your head. Keep your back straight and your core engaged throughout the exercise.
4 - Slowly lower your upper body towards the floor, maintaining control. This movement should involve a bending at your hips and knees.
5 - Once your body is parallel to the floor or as far as you can comfortably go, reverse the movement by pushing your body back up using your hamstrings and glutes.
6 - Continue to lift your upper body until you reach a fully upright position.
