310 kcal
Glute Ham Developer, Ankle Weight, Resistance Band, Barbell, Heavy Bag
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Hamstrings, Glutes, Quads, Abs, Hip Flexors
8 min
A classic glute-ham developer movement that trains knee flexion and hip extension together, emphasizing the hamstrings through a controlled lower and strong pull back to tall kneeling.
Step 1
Kneel on the pad with your ankles locked under the rollers and your torso tall. Brace your abs and keep a straight line from head to knees. Cross your arms over your chest and set your gaze forward.
Step 2
Lower your torso forward under control until your body is almost parallel to the floor. Keep your hips open and avoid bending at the waist; your body should move as one rigid line. Maintain tension in your hamstrings and don’t let your lower back take over.
Step 3
Pull yourself back up by driving through your hamstrings and keeping your hips extended. Finish tall on the pad with your ribs down and glutes lightly squeezed. Reset your breath and repeat with the same smooth tempo.
