Glute Ham Raise Exercise
Builds strength and control by improving stability, coordination, and efficient movement.
Description
Glute ham raise focuses on controlled movement and maintaining proper body alignment throughout the exercise. The goal is to create tension where needed while avoiding unnecessary strain or momentum. This helps improve movement quality, joint stability, and overall physical control.
Instructions:
- Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
- Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
- Return to the starting position, keeping your descent under control.
Exercise FAQ
What’s the safest way to progress over time?
Add a small amount of reps first, then load. If technique slips, step back and rebuild with cleaner reps. Think of it as raising done with repeatable, clean reps.
Does grip or stance matter?
Yes—small changes can shift what you feel and how stable you are. Pick the most controlled position and keep it consistent while you learn the movement.
How should I program this in a workout?
Use it after your warm-up when you’re fresh. Aim for 2–4 sets and choose a rep range that matches your goal (strength: lower reps; muscle: moderate reps). Think of it as raising done with repeatable, clean reps.
Disclaimer
This content is for educational purposes only and does not replace professional medical or fitness advice. Consult a qualified healthcare provider before beginning any new exercise routine. Exercise safely and listen to your body.
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