Key Points:

1) Begin this exercise in a supine position (on your back), with the arms placed on the sides at a 45-degree angle.

2) Place your heels in the center groove of the Glute Ham Roller (GHR) and lift your hips off the ground. Be sure to keep the core engaged and the pelvis in a neutral position.

3) Slowly draw the heels towards the shoulders as you extend the hips up towards the ceiling.

4) Actively think about the hamstring muscles doing most of the work.

5) Stop this motion once the knees reach a 90-degree angle, and slowly return to the starting position.

6) Repeat these steps for the prescribed number of repetitions.