Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
HAMSTRINGS
Partner Floor Glute-Ham Raise
This advanced bodyweight move has a partner pin your ankles while you lower your torso toward the floor and pull it back up. The slow, controlled descent loads the hamstrings and glutes hard through an eccentric contraction, making it a powerful builder of posterior chain strength.
How to do it
- 1
Kneel with your knees bent to about 90 degrees and your heels anchored by a partner or a fixed object.
- 2
Hold a straight line from your knees through your shoulders.
- 3
Slowly extend at the knees to lower your body toward the ground.
- 4
Reach your arms out in front to catch yourself as you near the floor.
- 5
Push off the ground and pull with your hamstrings to return upright.
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