Glute-Ham Raise (hands behind hips)

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Instructions Place ankles between ankle roller pads with feet on vertical platform and position knees on pad with lower thighs against large padded hump. Position hands behind hips. Execution From upright position, lower body by straightening knees until body is horizontal. Continue to lower torso by bending hips until body is upside down. Raise torso by extending hips until fully extended. Continue to raise body by flexing knees until body is upright. Repeat. Comments Easier Movement can be made easier by having partner assisting raise by pulling up on shoulders (from front) or chest (from side). Harder Exercise can be made more challenging by placing hands further up toward neck or head. See Arm Position During Waist Exercises. Also consider performing Hamstring Raise. Glute-Ham Raise (hands on neck) Hamstring Raise

Classification  Utility: Basic or Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Hamstrings Synergists Gluteus Maximus Adductor Magnus Gastrocnemius Gracilis Sartorius Popliteus Stabilizers Erector Spinae Antagonist Stabilizers Rectus Abdominis Obliques Tibialis Anterior