- Stand with a barbell at your shins with your feet shoulder width apart.
- Bend forward at your hips and keep your knees as fully extended as possible.
- Grab the barbell and then extend your hips while maintaining a straight back.
- From the standing position, lower the weight in a controlled manner.
- You can either lower the weight to the floor or before you touch the floor, depending on your mobility.
- Position yourself on a glute ham raise machine or find a suitable substitute like a stability ball or bench.
- Adjust the equipment to fit your body by setting the footplate at an appropriate height and making sure your feet are securely anchored.
- Begin the movement by slowly lowering your upper body towards the ground while keeping your torso and legs aligned.
- Once you reach the lowest point where your body is parallel to the ground or as far as you can comfortably go, pause briefly.
- Engage your glutes and hamstrings again as you push yourself back up to the starting position, using the strength of your posterior chain muscles.
- Lay down on the machine, placing your legs beneath the padded lever. Position your legs so that the padded lever is below your calve muscles.
- Support yourself by grabbing the side handles of the machine, and slowly raise the weight with your legs, toes pointed straight.
- Pause at the apex of the motion, then slowly return to starting position.
- Place the bar between your traps and rear delts. Pull your shoulder blades back to give the bar a shelf to sit on.
- Push your hips back until you feel a stretch in your hamstrings. This means you're nearing the end of your Range of Motion with out rounding your spine.
- When you feel the stretch push your hips forward until you'e in a standing position.
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