Get into the starting position of the Glute Ham Raise device. Your thighs are on the pad and your heels are clamped under the roller.
2
Your knees are bent at a 90° angle and your body is in a line from your knees to your head. Cross your arms in front of your body
3
Slowly lower your upper body in a controlled manner by increasing the angle of your knee joints. Go down until your knee joints are fully extended and you are hanging with your upper body towards the floor. You should feel a stretch in the back of your thighs in this position.
4
Move your body back up until your knees are bent 90° again and you are in the starting position.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
This exercise only consists of stretching and bending your knee joints. The rest of your body remains in one line.
You can make the exercise harder by holding a weight plate in front of your body.
Muscle groups
Primary
Thighs (hamstrings)
Secondary
—
Tertiary
—
Equipment
Body weight
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