The negative-accentuated glute-ham raise flips the script on posterior-chain work by making the lowering phase the star. Slow eccentrics and low reps turn this into serious hamstring punishment.
Three less-common gym movements get the spotlight here: an incline Telle forward raise, low-pulley split squat, and glute-ham variation. Each one brings a specific training purpose beyond standard exercise selection.
Planks don’t need to mean endless static holds. These three tougher core options add challenge, variety, and more productive tension to your ab training.
The Superman Back Extension trains the posterior chain as a strong counterbalance to abdominal work. Performed on a hyperextension bench or GHR, it challenges the spinal erectors, glutes, and upper-back control.