Back to all exercises
Open the Plan Builder
Exercise overview
Training details
HamstringsGlutesCore
Equipment
Row Machine
Sets × reps
3 × 15
Rest
1 min
How to perform it
Step-by-step instructions
- 01Lie on your back behind the rower with both heels centered on the movable seat and arms resting beside the body.
- 02Lift the hips into a bridge and keep the pelvis level.
- 03Slide the seat away by extending the knees slowly while maintaining hip height.
- 04Contract the hamstrings to draw the seat back toward the glutes without letting the hips sag.
- 05Complete the repetitions under control, then lower the hips before removing the feet from the seat.
Use this exercise in a plan