Glute Ham Raise with Extended Arms

Glute Ham Raise with Extended Arms कैसे करें

1. 1

   Kneel on a glute-ham bench with feet anchored, or on the floor with a partner holding your ankles.

2. 2

   Extend your arms straight forward past your head and brace your glutes and core.

3. 3

   Lower your torso slowly toward the floor by straightening your knees, keeping a straight body line.

4. 4

   Squeeze your hamstrings and glutes to raise back up without bending at the hips.

5. 5

   Exhale as you rise; never break at the waist or drop fast beyond your control.