Band-Assisted Floor Glute-Ham Raise
Kneeling with the ankles pinned at the foot of a rack, a band looped under the arms from the top bar: the stretch it gains as you fall forward holds you up.
How to do it
Setup
Knees on a mat inside a rack, ankles hooked under its foot bar, a looped band from the top bar under the arms and across the chest.
Steps
- Lean forward from the knees with the hips straight.
- Lower as far as the band lets you stay in control.
- Curl back up to kneeling, the band pulling hardest at the bottom.
Common mistakes
Sitting the hips back toward the heels: the hips stay open; the line runs knees to head. A band too light to catch you: pick the one that stops the fall where your control ends. Loop riding up to the neck: keep it under the arms.
Breathing
Exhale lowering, inhale at the bottom, exhale on the curl up.
