Set-up: Find a glute-ham bench. Adjust the settings so that when the feet are through the hooks the lower thighs rest on the pad just above the kneecap.
Lift: Start the exercise by descending your upper body to parallel to the floor, then pull through the knees and hips until your upper body is perpendicular to the floor.
Emphasis: The body should rise in a coordinated movement. Don't allow your butt to rise without the upper body.
Instructions and effects for the Glute-Ham Raise exercise 
