Floor Glute-Ham Raise
Differentiation: Mechanics
This variation of a hyperextension is unique. Here is how: you anchor your feet using the bottom of a bench. This position allows gravity | and body weight to apply resistance to your glutes, | hamstrings, | and lower back. This resistance increases their overall strength and definition.
Starting Position
To get into starting position, do this...
1) Locate a sturdy object such as a well-balanced incline bench.
2) Kneel down - with your toes bent
3) Brace your heels under a bench or other sturdy object.
4) Cross your arms across your chest.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you gradually stiffen and lower your upper body toward the floor as far as you can.
3) As you near the floor, lower your hands down to the floor and assume a "push up" position.
4) More details shown here.
5) Hold this position for a count of one second.
6) Then, inhale while you gradually return your body to the upright position.
7) 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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Appearing in the Video
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Tip
If necessary, you may push up with your hands to avoid straining your back. A friend may also hold your feet in place.