How To Do Glute Ham Raises
- February 3, 2009
- 468 Views
Writer
Kyle_du_Ford
Just like broccoli and flossing, everyone hates doing glute ham raises, so that must mean that they’re good for you.
You Will Need
- A padded floor
- Several thick pads
- A secure and padded bar on the floor that you can slide your leg under
If you are experiencing any hip, back, or hamstring pain, avoid this exercise. Always consult aphysician before attempting any exercise program.
Step 1: Kneel & slide ankles underneath bar
Drop to your knees and slide the back of your ankles underneath the secure bar.
Step 2: Place pads under knees
Place pads under your knees so that your knees are level with your ankles. Kneel upright.
Have someone hold your feet in place.
Step 3: Fall forward
Keeping your back straight, slowly fall forward—with your hands ready to catch your fall.
Step 4: Catch body w/ hands
Before your chest touches the floor, catch your body with your hands—it will look like you’re at the bottom of a pushup.
Step 5: Press body up w/ arms
Press your body up with your arms until your hamstrings can take over and do the rest of the work to lift you upright again.
Step 6: Repeat
Repeat until you can no longer lower and lift yourself using your hamstrings.
Having strong hamstrings can reduce your chances of suffering from chronic back pain.
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