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Glute Ham Raise
- 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.
- 7 - Repeat for the desired number of repetitions.
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