Glute-Ham Raise (hands behind neck)

Glute-Ham Raise (hands behind neck)


Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull


Place ankles between ankle roller pads with feet on vertical platform and position knees on pad with lower thighs against large padded hump. Position behind neck.


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.



Movement can be made easier by placing arms further down away from head.


Exercise can be made more challenging by placing hands further up on head or beyond head. See Arm Position During Waist Exercises. Exercise can also be performed with additional.

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