Exercise of the week: Glute-Hamstring Rises

This is a quite unconventional exercise but surely does its job. It’s easier to be done on a 45 degree hyperextension bench as in video below. It’s a difficult exercise to master at first, however it has the benefit of targeting multiple muscles in the posterior chain which can help with power lifting, sprinting and overall posterior chain strength and muscle definition.

 

For this exercise you have to adjust the bench so that your hips are against the padding but you can still can bend forward from the hip and not the lower back. Place your heels firmly against the foot pad, squeeze your glutes and slightly release the tension while bending from the hip. Next push your heels in to the pad and squeeze them together tightening the hamstrings and double squeezing the glutes to lift yourself up. Use a slow tempo for better control.

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