Standing Glute/Hamstring

• Remember to follow the Exercise Rules while performing this exercise.

• This exercise is an exception to the foot rule.

• Start by standing about 18 inches away from the wall with your back towards the wall.

• Keep the knees straight but not locked.

• Bend forward as far as possible, trying to bring your forehead towards your knees.

• At the bottom position, shift your weight backwards as far as possible without falling.

• The wall will be there to catch you if you do tip backwards. Usually you can bounce off of it back into position and continue the exercise.

• Once in position, start the time and start the exercise.

• Start the exercise by maximally squeezing your quads (the muscles on the front of the thigh). Your knee caps should be pulled upwards.

• Continue the exercise until your knee caps cannot be maintained in the upward position.

• Stop the exercise and stop the time.

• After a short rest, repeat the exercise until a total work time of 3 minutes has been reached.