hamstring builder on a glute ham developer, and pure knee flexion despite what
the name suggests
your hips stay extended the whole way, so the glutes only hold position: the
hamstrings bend the knee against your bodyweight and that is the entire job
the foot plate gives you something to push against, so unlike a nordic curl
the concentric is achievable rather than a fall you catch
Execution
Set the GHD so your knees sit just behind the pad and your feet are locked
between the rollers. Start with your body upright from knees to head.
lower yourself forward by straightening your knees, holding a straight line
descend until your torso is close to parallel with the floor
pull yourself back up by bending the knees, driving your toes into the plate
keep your hips extended throughout rather than folding
control the descent on every rep
Once bodyweight gets easy, add weight by holding a plate against your chest.
Purpose
hamstring builder on a glute ham developer, and pure knee flexion despite what
the name suggests
your hips stay extended the whole way, so the glutes only hold position: the
hamstrings bend the knee against your bodyweight and that is the entire job
the foot plate gives you something to push against, so unlike a nordic curl
the concentric is achievable rather than a fall you catch
Execution
Set the GHD so your knees sit just behind the pad and your feet are locked
between the rollers. Start with your body upright from knees to head.
lower yourself forward by straightening your knees, holding a straight line
descend until your torso is close to parallel with the floor
pull yourself back up by bending the knees, driving your toes into the plate
keep your hips extended throughout rather than folding
control the descent on every rep
Once bodyweight gets easy, add weight by holding a plate against your chest.