| This is a great lower back and hamstring exercise. For this exercise you will need a Glute Ham Developer, it looks similar to a roman chair or back extension stand, and it is the piece of equipment shown in the video. If ou do not have one check out Russian leg curls. Begin by adjusting the distance between the thigh pad and the heel pad. You will want to position the heel pad so that the thigh pad is in the middle of your thigh or slightly closer to your knee when your heels are in the heel pads. Begin by hanging over the stand in a similar position to a back extension. Begin the movement by contracting your lower back to raise your torso, as you near full extension of your back and hip, begin bending your knees and contracting your hamstrings (Posterior Thigh). You will continue to bend your knees until your upper body is nearly vertical and your knees are at a 60-80 degree angle. Lower to original position. |
View a video of this exercise