The glute ham roller reverse plank walk is a dynamic plank variation that builds anti-extension core strength, serratus anterior activation, and shoulder stability. Learn how to set it up, coach it, avoid common mistakes, and program it for time or distance.
The glute ham roller pike-up is a scalable bodyweight ab exercise that builds abdominal strength, hip flexor strength, and healthy scapular upward rotation in one movement. Learn proper pike-up technique, common mistakes, and how to program and progress it for athletes, powerlifters, and general fitness clients.
Learn how to perform the glute ham roller jackknife, an underrated anti-extension core exercise that combines plank-style bracing with trunk and hip flexion to target the lower abs and hip flexors. Strength coach Brandon Smitley of THIRST Gym breaks down the setup, technique, common mistakes, progressions, and programming so you can build a stronger, more controlled midsection. Ideal for wrestlers, powerlifters, and stiff athletes who need more flexion in their training.
The glute ham roller hamstring walk is a concentric-only finisher that torches the hamstrings while doubling as prehab and injury-prevention work. Because it emphasizes knee flexion without heavy eccentric loading, it’s one of the few hamstring exercises you can program in-season without adding soreness. Learn how to set it up, coach it, load it, and program it for athletes in any sport.
The glute ham roller lateral lunge is a frontal plane exercise that builds adductor strength, hip mobility, and single-leg stability all at once. Learn how to perform it, the key coaching cues, common mistakes, and how to program it for wrestlers, powerlifters, and any athlete who needs stronger, more mobile hips. A simple, scalable way to train lateral movement and change of direction.
The glute ham roller ab fallout is a powerful anti-extension core exercise that builds serious abdominal strength and spinal stability for athletes and lifters alike. Learn proper kneeling technique, the most common mistakes that quietly wreck your results, and how to program this eccentric-focused movement for wrestlers, powerlifters, and everyday fitness clients. Master the ab fallout and unlock a stronger, more resilient core — no crunches required.
Learn how to perform the glute ham roller reverse lunge, a single-leg exercise that builds stronger quads and glutes while challenging hip stability. This joint-friendly reverse lunge variation uses a glute ham roller to support your back foot, making it accessible for athletes, powerlifters, and general fitness clients alike. Get step-by-step technique, common mistakes to avoid, and programming guidance from strength coach Brandon Smitley.
Master the single-leg glute ham roller leg curl, a brutal unilateral hamstring exercise that builds serious posterior-chain strength using only your bodyweight. Learn proper technique, the muscles it works, common mistakes to avoid, and how to program it to fix side-to-side imbalances and protect your knees. A must-have hamstring builder for wrestlers, combat athletes, and anyone who has outgrown the standard glute ham roller leg curl.
The glute ham roller leg curl is a simple, equipment-light way to build stronger, more resilient hamstrings without a leg curl machine. Learn how to perform this supine hamstring curl with proper hip drive, the most common mistakes to avoid, and how to program it for wrestlers, combat athletes, powerlifters, and lifters at any level.