The glute ham raise  is an advanced strength exercise to tone your lower butt and hamstring muscles.  Glute ham raises also protect you from painful injuries.  There are few injuries as bothersome and harder to recover from than hamstring injuries. Prevention of hamstring injuries is the best solution. Similarly, weak hamstrings can lead to other serious injuries.

glute ham raises

1. Start with your upper body in a vertical position. This movement should be controlled and smooth.
2. Move your upper body as far down as possible.  You might need assistance to raise back up.
3. Move your upper body back to vertical. That is one repetition.

You can also do glute ham raises on the floor with the assistance of a partner holding down your feet.

Also, try these flexibility and strength exercises for your hamstrings:

Hamstring Flexibility – walking lunges, resistance band eccentric stretch and static stretch (static stretch should be done after workout or game).

Hamstring Strength – lying or standing hamstring machine curl, deadlift and good morning exercise (with or without weights).

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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