Glute Ham Raise

Glute Ham Raise Instruction

• Adjust the glute-ham machine to suit your height. Position your feet on the foot plate between rollers and lay forward.
• Confirm that your knees are right behind the padding. 
• Start from the top position with your core braced.
• Initiate the exercise by slowly lowering your torso forward, you will feel a stretch in the hamstrings while you simultaneously brace your core.
• When your torso is parallel to the floor, contract your hamstring and glutes to raise yourself back to the starting position.
• Don't use excessive momentum to raise yourself up.
• Avoid letting your low back arch excessively. 
• Return to the bottom/beginning of the movement in a slow, controlled manner.

*Tips*

• Adjusting the machine so it fits your body is paramount to the execution of the exercise. 
• This exercise is extremely difficult. You may have to progress by doing slow eccentrics then restarting at the top.
• At the bottom, don't shoot your hips back to return to the top.