Natural Glute Ham Raise
a.k.a. Glute-Ham Raise, Leg Curl
Differentiation: Mechanics
This variation of a hyperextension is unique. Here is how: you use gravity and your own body weight | to add maximum resistance to your glutes, | hamstrings | and lower back. This exercise may seem similar to the Hamstring Extensions because | your feet and knees are anchored by the machine. This exercise differs slightly. When performing this exercise - a Natural Glute Ham Raise - | you do not place your hands on your thighs. You also lower your upper body all the way down to the floor.
Starting Position
To get into starting position, do this...
1) Locate a lat pulldown cable machine.
2) Kneel on the seat of the lat pull-down machine, facing away from the machine.
3) ...with your ankles under the pad and your knees on the seat.
4) Adjust the knee brace so your ankles are secured snugly.
5) Your torso should be upright.
6) Your calves and upper legs should form a 90-degree angle.
7) Cross your arms over your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you gradually bend your torso downward
3) ...until your legs become straight.
4) As you near the floor, lower your hands down to the floor and assume a "push up" position to support your upper body.
5) Hold this position for a count of one second.
6) Then, inhale while you gradually raise your torso upward
7) ...until your thighs and calves make a 90-degree angle.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
It's important to keep your back and neck straight during this movement and avoid arching your back.
Be sure to maintain a tight core, which will allow you to lean farther forward and therefore target a larger portion of your hamstrings.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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Tip
You may use your hands to push off from the floor if you are having difficulty raising.