Glute Ham Raise

 

Position yourself with your knees behind the pad of the glute-ham bench.  Lower yourself to the point under control until your torso is parallel to the ground.  With your toes pressed tightly into the toe plate lift yourself back up to the start position using your hamstrings and glutes (about halfway up get a strong glute contraction to finish the motion) with your abdomen held tight.  Be sure not to arch your back on the way up.