Glute-Ham Raise (hands behind neck)

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Glute-Ham Raise (hands behind neck)

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 behind neck.

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 placing arms further down away from head.

Harder

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.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

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