This exercise involves using a glute-ham developer machine to target the hamstrings, glutes, and lower back muscles. The movement involves lowering the torso towards the ground while keeping the feet anchored, and then using the hamstrings and glutes to lift the torso back up to a horizontal position. It is a challenging exercise that can help improve strength and stability in the posterior chain.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes, hamstrings, and lower back muscles
- Improves posture and stability
- Increases sprinting speed and jumping ability
- Reduces risk of injury to the knees and lower back
- Can be modified for different fitness levels and goals
How to perform
- Start by kneeling on a mat or soft surface with your feet secured under a stable object, such as a bench or weight plate.
- Engage your glutes and hamstrings as you slowly lower your upper body towards the ground, keeping your core tight and your back straight.
- Once you reach the bottom of the movement, push through your heels and contract your glutes and hamstrings to lift your body back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Calves
Primary