Strength exercise

Glute Ham Raise

How to do it

Position the ankles securely under the footpads of the glute ham machine with the knees resting on the front pad.
Start with the torso upright and the body in a straight line from knees to head, hips fully extended.
Lower the torso forward slowly by extending at the knees, controlling the descent toward parallel with the floor while the hips stay locked straight.
Curl back up to the upright position by flexing the knees and driving the heels down, engaging the hamstrings and gluteus maximus through the finish.
Keep the core braced throughout to prevent the lower back from rounding during the movement.
Exhale on the way up and inhale on the way down, avoiding the common fault of hinging at the hips instead of curling through the knees.

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises