Glute-Ham Raise (hands behind hips)

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Glute-Ham Raise (hands behind hips)

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 hands behind hips.

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 having partner assisting raise by pulling up on shoulders (from front) or chest (from side).

Harder

Exercise can be made more challenging by placing hands further up toward neck or head. See Arm Position During Waist Exercises. Also consider performing Hamstring Raise.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

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