Key Points:

1) Start on both knees and grab the Glute Ham Roller (GHR) with both hands (directly under the shoulders).

2) Use a mat or foam pad if necessary.

3) Before initiating the movement, engage your core by moving the pelvis into a neutral position (posterior tilt). Be sure to draw the belly button toward the spine.

4) Slowly roll the GHR out, while keeping the arms straights and core in the same neutral position you started with.

5) Extend forward as far as you’re comfortably able to, with the goal of getting your spine parallel to the ground. Furthermore, be sure to extend the hips forward while completing this motion.

6) Slowly return to the starting position by rolling backward. Maintain an active and engaged core the entire time.


Seattle Fire Department, Seattle Fire, Seattle Fire Rescue, Seattle Fire Medics

You may also like

Subscribe to our newsletter now!