Place elevated platform in front of glute-hamstring apparatus. 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 on platform.
Lower body with hips straight by slowly straightening knees. Position hands forward, 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 pushing off against platform, just enough to assist hamstrings in raising body upward. Return to upright kneeling position and repeat.
This movement is also known as Self-assisted Hamstring Raise. To keep exercise challenging, push off only hard enough to minimally assist raising of body with hamstrings only.
Place hands on top of platform when controlled descent can no longer be maintained with hamstring strength alone. Also attempt to keep hips as straight as possible throughout movement
- Pectoralis Major, Sternal
- Pectoralis Major, Clavicular
- Deltoid, Anterior
- Triceps Brachii
- Wrist Flexors