Glute Ham Raise

[Coz]

This is arguably one of the best exercises to target the hamstrings. Leg curls just won't suffice since they do not work the hamstrings at both the origin and insertion point of the muscle like the glute ham raise or sldl does.

Many people don't perform these because they simply don't have the equipment or they have never heard of them. However, they can be performed without the equipment or with equipment found at a normal gym. Now that you have heard about them, how about trying them in your next hamstring workout?

This is a Glute Ham Raise on the proper equipment which most gyms don't have:
http://www.weighttrainersunited.com/gluteham1.JPG http://www.weighttrainersunited.com/gluteham2.JPG

Here is an animation with the proper movement:
http://www.exrx.net/AnimatedEx/Hamstrings/BBGluteHamRaise.gif

This guys is improvising with a heavy barbell. You can see the rest of his photos here: http://www.kvusa.com/wl/floorghr.htm
http://www.kvusa.com/wl/ghr4.jpg

Here is a guy improvising on a lat pulldown machine:
Click here for the video: Glute Ham Raise Video (http://www.bsu.edu/webapps/strengthlab/images/ghamraise.mpg)
http://www.bsu.edu/webapps/strengthlab/images/ghamraise_start.jpg
http://www.bsu.edu/webapps/strengthlab/images/ghamraise_mid.jpg

You can also perform these on the floor with your partner holding down your ankles. I personally do them on my bench with my ankles anchored under the leg attachment.

The Glute Ham Raise is an extraordinary strength builder for your hams, glutes, hips and lower back. Incorporate them and reap the benefits.

Coz

[soccerchick]

[ QUOTE ]
This guys is improvising with a heavy barbell. You can see the rest of his photos here: http://www.kvusa.com/wl/floorghr.htm
http://www.kvusa.com/wl/ghr4.jpg


[/ QUOTE ]

now that one i could do! /forum/images/graemlins/cool.gif

good post.

[rov]

That exercise looks awesome! /forum/images/graemlins/shocked.gif /forum/images/graemlins/laugh.gif

[backlash79]

yeah i go with the lat pulldown one, it's getting harder and harder to find a lat pulldown with a seat wide enough for both my legs lol annoying [*%#*%*#]

[sage63]

Yeah, thanks for the post! I'm going to start trying these. I need all the glute/ham help I can get! /forum/images/graemlins/tongue.gif

[Subcomandante]

Great!

I was about to write a post, asking about tips for improving my hamstrings with a new exercise (i.e. an exercise that activates hamstrings). A quick question: which muscle group is mostly activated by this exercise? Lower back or hamstrings/glutes?

[Coz]

[ QUOTE ]
Great!

I was about to write a post, asking about tips for improving my hamstrings with a new exercise (i.e. an exercise that activates hamstrings). A quick question: which muscle group is mostly activated by this exercise? Lower back or hamstrings/glutes?

[/ QUOTE ]

Hamstrings and glutes but similar to SLDL's (Stiff Legged Deadlifts) you will feel it in your lower back as well.

[The Champion]

these are my favorite hamstring exercise. I enjoy doing glute-ham raises supersetted with leg curls. Its an excelent way to thrash the hamstrings

[ThomGuns]

Wow, this is great. From time-to-time people ask about home routines. I am now at home while I focus on helping my wife (two weeks to due date, baby #3). She made me promise to not go to the gym (killing me!!!). And just when I was getting going on the "8-weeks to bigger legs" (awesome). So this is a real winner for me. I'll stick my feet under the bed. If the bed raises I'll have my kids sit on it. hahaha. I certainly like the full range seen in these pictures better, but this will be a nice compromise. I'll also do dead lifts with what weights I have and good mornings.

[Subcomandante]

[ QUOTE ]

Hamstrings and glutes but similar to SLDL's (Stiff Legged Deadlifts) you will feel it in your lower back as well.

[/ QUOTE ]

Alright, thx! I'm no fan of SLDL's, as I've had problems feeling the hamstrings working. Instead of SLDL's, I'll try this exercise the next hamstring session.

Thanks for the tip!

[steelseal]

Great post! I have been wanting to do these but we don't have the glute-ham-gastroc bench in my gym. Now if I can just figure out how to improvise reverse hypers too I'll be set!

[TheShanMan]

I LOVE these. They are so hard when you first start doing them but I've seen a big difference in other exercises like squats and good mornings (my hams must have been the weak point for those exercises). My advice to anyone starting out is to have a workout partner that can help you because you may not be able to do even one rep without the help. And even if you can do a bunch of reps, your partner can help you with assisted reps to really thrash your hams.

I'm going to have to try one of these methods, but I have another method to throw out there...

Take a hyperextension bench over to a wall so you can press your feet against the wall as you lift yourself up (needs to be a tight fit). Your knees should be just off the edge of the thigh pad. If you don't like the thigh pad digging into your thigh as you lift up, try wrapping the edge with one of those barbell shoulder pads.

[Coz]

[ QUOTE ]
I LOVE these. They are so hard when you first start doing them but I've seen a big difference in other exercises like squats and good mornings (my hams must have been the weak point for those exercises). My advice to anyone starting out is to have a workout partner that can help you because you may not be able to do even one rep without the help. And even if you can do a bunch of reps, your partner can help you with assisted reps to really thrash your hams.

I'm going to have to try one of these methods, but I have another method to throw out there...

Take a hyperextension bench over to a wall so you can press your feet against the wall as you lift yourself up (needs to be a tight fit). Your knees should be just off the edge of the thigh pad. If you don't like the thigh pad digging into your thigh as you lift up, try wrapping the edge with one of those barbell shoulder pads.

[/ QUOTE ]

Very imaginative way of doing them! Great job!

[iCARUS_]

You can just do 'em on one of those wooden-ladder thingies people use to anchor their legs when doing crunches, they're pretty wide and usually have a nice comfy matrass next to them to go easy on your knees...