Exercise
WEIGHTED GLUTE-HAM RAISE
Stand
Squat
Form cues
Secure ankles between roller pads with feet against the vertical platform
Hold a plate against your chest or position it behind your neck
From upright, lower by straightening your knees until your body is horizontal
Curl back up by flexing your knees — hamstrings do all the work
Control the descent — do not let gravity pull you down uncontrolled
Instructions
Step-by-step technique
Place your ankles between the ankle roller pads with your feet against the vertical platform.
Position your knees on the pad with your lower thighs against the large padded hump.
Hold a weight plate against your upper chest or position it behind your neck.
From the upright position, lower your body by straightening your knees until your body is horizontal.
Pause at the bottom, maintaining tension in your hamstrings.
Curl your body back up by flexing your knees — drive through your hamstrings to rise.
Return to the fully upright starting position.
Repeat for the desired number of reps.