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.

Published by Miranda

My name is Miranda and I am an aspiring functional nutrition practitioner. I'm currently studying towards my MSc in Nutrition from the University of Bridgeport. I'm also a certified Life coach and NLP practitioner. Join me on an empowering journey of health and happiness. Contact me at: inspiredbymiranda@gmail.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: