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- This exercise can be partner assisted with pressure applied to the ankle of the exerciser to prevent any foot movement which would lower the intensity. Alternatively the feet can be locked onto any solid wall-standing apparatus which would also prevent movement.
- Attempt to maintain a straight line from the ear to the knee with the trunk remaining stiff throughout and a neutral spine. Press the hips forward to delay the fall for as long as possible
- Once you can delay the fall no longer, fall down into a press up position.
- Push back up maintaining the activation of the gluteal muscles, ensuring that you don’t simply push your bum back as you return to the starting position. Again aim to maintain a straight line from the ear to the knee upon the return.
- Repeat once you have returned to the starting position.
Variations:
- Use lat pulldown machine (kneel on seat, tuck ankles under the knee pad. Use a plyobox as the ‘ground’ you’ll descend to)
- Use a dedicated glute-ham raise machine
- Modify a back extension machine
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