Floor Glute-Ham Raise

طريقة الأداء

1. 01You can use a partner for this exercise or brace your feet under something stable.
2. 02Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
3. 03Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
4. 04Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.