Lowering and raising the upper body while kneeling ► ghd glute ham raise

Individual work

In a kneeling position on the back of the padding with the upper body upright, fix the feet in the holder (feet pointing downwards), hold the arms on the chest or cross them, tense the abdominal muscles, do not overstretch the spine (straight back). Lower your upper body until it is parallel to the floor (horizontal). To lower, push your knees behind the pad. Depending on the training level, the upper body can also be lowered less far or even lower. Once you have reached the end position (with legs straight), bend your legs and tense your gluteal muscles to return to the starting position on your knees.

Attention:
Keep your back straight (tense your core).

Lighten:
Lower your upper body less (not all the way to horizontal); training partner for support.

Harden:
Lower your upper body beyond horizontal; additional weight (on your chest).

1 glute-ham developer (GHD)

1 weight disc ► to make the exercise more difficult (additional weight)