The glute and ham raise is a great leg exercise that you may have started doing on a machine during your first few weeks at the gym. Maybe you’re looking for new glute exercises or an alternative to the standard deadlift or squat. The machine really isolates the hamstrings and is a great way to challenge yourself, along with many other variations of this exercise.
How to do the Glute Ham Rise
When performing an exercise, your main priority should be technique. Proper technique will not only ensure you get the most out of the exercise, but it will also help you avoid injury. Because the glute-ham raise involves the lower back, it’s more important than ever to use the right form.
Step-by-step instructions for performing the butt ham raise:
- Make sure the system is set up correctly for you.
- Your knees should be on or just behind the cushion (do what is comfortable for you). Your lower calves should be pressed against the ankle supports and your feet should be firmly planted on the platform.
- Start with your torso upright or in what appears to be a kneeling position.
- Lower your torso until it’s parallel to the floor, keeping your hamstrings, glutes, and abs tight.
- Return to the starting pose by pulling your hamstrings up.
Pro Tip: Keep your body in a straight line from your knees, hips and shoulders to your neck throughout the workout.
Glute Ham Raise Tips and Techniques
Start with 2-3 sets of 5-10 reps to increase glute and hamstring muscles. Sets and reps should be chosen based on your ability to maintain proper technique during each set.
- Sit on a glute trainer with your feet firmly against the footrest, knees bent and in line with your ankles.
- Keep your shoulders directly over your hips and a neutral head and neck position when holding an egg under your chin.
- Lower yourself slowly by pressing down on the footrest and straightening your knees while keeping your alignment.
- Lower your body to the point where your chest is parallel to the floor. As you drop toward the floor, keep your body in a straight line from head to knees.
- As you return to the starting position, keep your body in a straight line from head to knees.
- To complete the movement, squeeze your glutes and hamstrings.
- Your shoulders should end squarely on your hips at the end of each rep. Repeat the glute-leg lift as needed for the desired number of reps.
Benefits of Glute Ham Raise
Those who want to tone their hamstrings often flock to the hamstring curl machine, but for hypertrophy (muscle growth), the glute-ham raise is more effective because it allows for off-center work. This exercise also builds mass in your glutes and calves at the same time.
2) Improved performance
Buttock-ham augmentation can help you improve your performance in other sports and routines. In terms of track athleticism, glute ham lifts, for example, are known to increase speed and power.
They are also known to translate well to standard gym lifts. In fact, because of how they can augment squats and deadlifts, glute ham augmentation is found in the programming of many lifters.
3) Injury Prevention
The glute and ham augmentation is a low-impact, joint-friendly exercise, which means it’s a smart choice for injury prevention. This exercise strengthens your hamstrings, reducing the risk of pull-ups and strains. In addition, it strengthens the powerful muscles of the body. In general, the stronger your hamstrings, glutes, and lower back, the less likely you are to injure yourself!
4) Improved posture
Excessive spinal flexion is caused by a weak posterior chain. Many exercises, as well as a variety of daily activities, require the ability to stand without putting too much strain on the lumbar spine. Glute-ham raises improve our control and help distribute stress and load to our hamstrings, glutes, and lower back.
5) Strengthens your spine
Glute Ham Raise is one of the best exercises you can do to strengthen your posterior chain. It is also an effective exercise if you have back pain or if you lift a lot and need an unloaded exercise.
Common mistakes to avoid
- When doing the glute-leg raise, keep your body straight from your knees to your neck. Do not bend over at the hips.
- Avoid hyperextension in the lower back and always maintain a neutral spine.
- To do a glute-leg raise correctly, keep your body straight from the knees to the neck. Hyperextension in the lower back is also undesirable.
- A machine is only as good as how it is set up for you, so make sure the knee pads line up directly with your knees.
If you’re looking for a new exercise to incorporate into your workout routine, the glute-ham augmentation is a good option. They’re not difficult to do, have very little risk of injury if done correctly, and they can be made more difficult with only minor adjustments.
Q. Buttock-ham raiser: yes or no?
Yes; it’s a great workout!
0 votes so far