- Place elevated platform in front of glute-hamstring apperatus.
Adjust padded supports and kneel upright in apparatus. Position
knees against large roller pad or near-upper side of padded hump
(depending on model), ankles between padded supports, and feet
- Lower body with hips straight by slowly straightening knees.
Position hands foward ready to push body weight back up off of
surface. Control descent only with hamstrings as low as possible
before catching body by quickly placing hands on elevated platform
and rapidly push off against plateform, just enough to assist
hamstrings in raising body upward. Return to upright kneeling
position and repeat.
- To keep exercise challenging, push off only hard enough to
minimally assist raising of body with hamstrings keep only place
hands on top of platform when controlled decent can no longer
be maintained with hamstring strength alone. Also attempt to
keep hips as straight as possible throughout movement
flexion of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion. Also see Hamstring
Raise comments and Arm
Position During Exercises.