OberschenkelMaschineMittel

Glute Ham Raise

Lie facedown with feet on the plate between the rollers, knees just behind the pad. Keep the back arched and torso straight as you flex the knees to come upright.

Schwierigkeit: Mittel
Art: Powerlifting
Mechanik: Verbund
Kraft: Ziehen
Muskeln: 3

Bewegungsablauf

01 · setup
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
02 · raise
Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
03 · controlled descent
Return to the starting position, keeping your descent under control.

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