Push your toes into the foot plate as you raise your body back up until you’re at a 90 degree angle. This exercise can be replicated without the use of a machine. The foot plate can slide closer to and further away from the big pad that your hips rest on, and the ankle pads can be elevated or lowered. Some people may experience knee pain when performing the exercise. Imagine doing a machine leg curl but without the machine to support your hips. You want to keep your muscles tensed to maintain control and use the right muscles to move your body. The stronger your hamstrings, glutes and lower back are, the less injury prone you will be, in general! This post may use affiliate links. Get into position – knees on or directly behind the pad, feet flat against the platform, back of the calves resting against the top ankle hook. A glute-ham bench is the best option for performing the glute-ham raise movement safely, but if you don’t have access to one, you can mimic it with other equipment. Only do one hamstring exercise? A new study shows how little creatine you can take and still reap the athletic performance benefits. David Otey, CSCS, PPSC, is on the Advisory Board for Men’s Health magazine, and is a Master Lead Instructor for the Pain-Free Performance Specialist (PPSC) certification. It’s also not a terribly versatile piece of equipment. There is a dedicated foot plate in the machine so place your … Doing this exercise will also work your calves, as well as your posterior deltoids and rhomboids if loaded from the back (also considered part of your posterior chain). The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional. We’ve got some progressions and variations you can try until you can build the strength needed for the glute-ham raise. The movement is done the same as the glute-ham raise and Nordic curl. Are you a fan of the glute ham raise? You walk into your gym and notice they’ve added some new equipment. Step 1. Kelsey Recovers From Her Workouts with the Max Effort Protein, © Copyright 2020 Max Effort Muscle. Kneel on the edge of the inflated dome side and press your feet against a wall, driving primarily through the balls of your feet. Then you're missing half the muscle. Hit your glute ham raises and get those tie-ins (for my bikini girls). Make sure the bench is secured to the ground—you may have to weight its feet down. Here's a quick refresher on both of them. If you’re pretty strong on glute-hams, or want them to serve as a substitute for a big barbell lift such as the deadlift, you can add resistance by holding a weight plate to your chest or wrapping a band around the feet of the bench and the back of your neck, allowing you to train in the 5–8 rep range again. 5 Benefits of The Glute Ham Raise. – The glute-ham raise trains the hamstrings‘ two key functions simultaneously. You’ll have to take a few minutes to experiment with setups until you find one that’s comfortable. Tuck your pelvis so it’s perpendicular to your spine. Watch our mobility seminar-http://fitr.tv/collections/seminars/products/maximum-mobilityWant to get leaner and increase your energy? We verify through. Integrating the Glute Ham Raise into Your Workout. Fold your arms across your chest. Using the Glute Ham Raise Machine A glute ham machine is a popular machine used to build the glute muscles and other body parts. There are only a handful of exercises that mimic the glute-ham raise movement (we’ll show you how to do some of them below, if you don’t have a glute-ham bench). Rubber flooring can cause too much friction and make the move overly difficult or even impossible. The glute ham raise is a low impact, joint-friendly exercise – this alone means it is a good exercise to do to avoid injury.