Instructions:

1. Adjust the glute-ham raise machine to fit your body.
2. Position yourself face down on the machine with your ankles secured.
3. Place your hands on your chest or cross them over your chest.
4. Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
5. Continue lifting until your body is in a straight line from your head to your heels.
6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
7. Repeat for the desired number of repetitions.