The Glute-Ham Raise is a challenging exercise that targets the glutes, hamstrings, and lower back muscles. It is typically performed using a Glute-Ham Raise machine, which has pads for the knees and feet, a footplate, and an adjustable pad for the thighs.
How to perform
To perform the Glute-Ham Raise, follow these step-by-step instructions:1. Adjust the machine to your height so that your knees are securely positioned on the knee pad and your thighs are against the thigh pad.
2. Position your feet flat against the footplate and lower your body forward until your upper body is parallel to the ground.
3. Engage your core and slowly lower your body towards the floor while keeping your back straight.
4. As you lower your body, feel the stretch in your hamstrings and glutes.
5. Once you reach the bottom of the movement, push through your heels and contract your hamstrings and glutes to lift yourself back up to the starting position.
6. Repeat for the desired number of repetitions.
Remember to perform the exercise with control and focus on engaging the correct muscles throughout the movement to get the most benefit from the exercise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.