02/23/2022
The Glute-Ham Raise (or sometimes known as a Hyperextension) is an AMAZING exercise to learn how to activate your glutes and hamstrings, while also developing focused strength and size in those areas. However... Adding a band to the base of the equipment will add varied, constant resistance that increases the higher you pull yourself up. This improves the engagement of the glutes/hams, and will really help fry them out.
Here's how you do it:
1. Adjust machine to wear your hip bones are hanging slightly over the main hip pad. Make sure there are no gaps between platform and feet. You should feel secure in a straightened position, and when bent downward, your lower back shouldn't be rounding out. Attach band securely underneath you - near the ground.
2. Grab the band and allow yourself to fall downward (legs are secured in place). When grabbing the band - grab wide.
3. SQUEEZE your butt as hard as you can. You are ONLY lifting as far as the butt squeeze will allow... Even if it's a small movement. DO NOT flex your lower back to pull. With this exercise, the bigger the movement, the more you will use your lower back - which you don't want.
4. Lower back down to start position. Take a deep breath in, hold, and repeat your reps.
Try doing 3-4 sets of about 10-15 reps. This is meant to be an assistance exercise, so place it as third or fourth in your workout after your main lifts for glutes and hams.
That's it!! Do you have any exercises you'd like me to go over? Comment below, and tag your friends if you feel they may have some questions!
