On the Pendulum Reverse Glute/Ham, to strengthen the hips start with the knee flexed and drive the legs forward until they are straight. Pause in this horizontal position before returning to the bent knee position each repetition.
Strength Training the Hips
To strengthen the glutes start in a bent knee position. Holding this position keeping the knees bent at a 90 drive the carriage forward so that the bottom of the feet become parallel with the floor.
Strength Training the Glutes
Strengthening and stretching the hamstrings is accomplished by starting with the legs straight and knees locked. Keeping this position, extend the hips until the legs are parallel to the floor. Pause and slowly return trying to stretch beyond the starting position each rep.
Strength Training the Hamstrings