Lower (Hamstring/Glute)
Regular workout
Created by Danny Kennedy on 21 Feb 2024, last updated on 21 Feb 2024.
est. 38 minutes
Place as much of your weight as possible into the KB handle, right under the hip bone
Chest open, lean back as far as you can in a range that’s comfortable. Relax and breathe into this one
Lift front heel and back knee
Hips and chest stay square to the floor, lift hips to the roof
Rest 90 sec between sets
1. When performing this exercise, maintain a back that is in slight extension.
2. Keep your hips high (relative to a squat where your hips will be lower). When you set your feet, keep them roughly hip-width, or with a little bit of a turn-out.
3. Stand in the center of the apparatus and grasp the centre point of both handles. Lower your hips, look forward with your head and squeeze your shoulder blades together to keep your back set. Raise your hips without losing your set back position. This will be your starting position.
4. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding or hyper-extending your back at all times.
5. At the completion of the movement, lower the weight back to the ground under control. Back to starting position.
Rest 2 min between sets
Weight close to the middle of the body Chin down Hips to the roof Transfer most of the weight over the front of the foot on the way down Drive through heels on the way up
Rest 90 sec between sets
Rest 90 sec between sets
Rest 45 sec between sets
1. When performing this exercise, maintain a back that is in slight extension. 2. Keep your hips high (relative to a squat where your hips will be lower). When you set your feet, keep them roughly hip-width, or with a little bit of a turn-out. 3. Stand in the center of the apparatus and grasp the centre point of both handles. Lower your hips, look forward with your head and squeeze your shoulder blades together to keep your back set. Raise your hips without losing your set back position. This will be your starting position. 4. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding or hyper-extending your back at all times. 5. At the completion of the movement, lower the weight back to the ground under control. Back to starting position.