An exercise on a glute-ham developer where you lower your torso forward and pull yourself back up with the hamstrings. It trains knee flexion and hip extension together.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set up in a glute-ham developer with feet against the footplate, ankles locked under the rollers and knees just behind the pad, torso upright.
Brace your trunk and squeeze your glutes.
Lower your torso forward by straightening your knees until your body is near horizontal.
Drive your toes into the footplate and curl yourself back up with your hamstrings.
Finish upright with hips extended.
Breathing: Inhale as you lower, exhale as you curl back up.
Straight line from knees to head
Pull with the hamstrings
Squeeze glutes
Bending at the hips
Pad set too far forward or back
Using momentum from the bottom
Adjust the footplate so your knees sit just behind the pad.