- 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
- 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
of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion. Also see Inverse
Leg Curl comments and Arm
Position During Exercises.