The Glute Ham Raise Machine focuses on the hamstrings, glutes, and lower back. Secure your feet and thighs on the machine, keeping your body straight. Lower your torso toward the floor in a controlled motion by bending at the knees, then raise back up using your hamstrings and glutes. Maintain a tight core and slow, deliberate movement. Gymcheq ensures proper form and safe activation for your posterior chain.