- Adjust padded supports and kneel upright in apparatus. Position
knees against large roller pad or near-upper side of padded hump,
ankles between padded supports, and feet on platform. Hold weight
to chest or behind neck.
- Lower body until horizontal by straightening knees. Raise
body by flexing knees only allowing hips to bend slightly. Repeat.
- Advanced exercise performed on Glute Ham Raise Apparatus.
Exercise can be performed without
added weight until more resistance is needed. If weight is
positioned behind head, neck extensors act as stabilizers
flexion of ankle reduces active
insufficiency of Gastrocnemius allowing it to assist in knee
flexion. Also see Hamstring
Raise comments and Arm
Position During Waist Exercises.