How to Do a Glute Ham Raise Without engine

How to Do a Glute Ham Raise Without Machine

The glute ham raise is one of The best exercises for your hamstrings, glutes, and lower back, the muscles that are most responsible for helping you to run faster and jump higher.

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But what if you don't have the 0+ to spend on a specialized piece of equipment like the glute ham raise machine?

Don't worry, there are ways to improvise. But first..

Why Glute Ham Raises?

Take a look at a world class sprinter, whether it is someone like Usain Bolt or Shelly-Ann Fraser, and you will see some impressive glutes and hamstrings!

This is because the glutes and hamstrings are said to lead 40% and 25% (respectively) of the power for sprinting and jumping.

Your typical amateur athlete is "quad dominant," meaning that the glutes and hamstrings are under activated and dormant, forcing the less distinguished quads to do the bulk of the work in sprinting and jumping.

What's the result? Well, when you are not undoubtedly using 65% of your existing power, you can be pretty confident that you won't be running as fast or jumping as high as you could be, potentially.

The glute ham raise will initiate the glutes and hamstrings and gently progress them, enhancing your athletic carrying out and helping to preclude pulled hamstrings by strengthening these muscles.

I don't have passage to a Glute Ham Raise Machine. What are my options?

Option 1: Lat Pull Down Machine

If you have passage to a typical lat pull down machine, you are in luck. You basically have a glute ham raise motor at your disposal.

Simply sit with your knees on the seat, facing away from the machine. Hook your feet under the machine's knee pads. Now your feet and knees are braced, and you can achieve the glute ham raise, letting your body descend by straightening your legs, then returning to an upright position by forcefully contracting your glutes and hamstrings.

You should put some sort of keep (a bench or chair works well) at the same height as the lat pull down machine's seat. This will give you something to push off of with your arms at the bottom position of the exercise, should you need assistance.

Option 2: Partner Assisted Glute Ham Raise

If you have a friend to help, this is a pretty good option.

Set up a pad on the ground and kneel on it. Have your friend hold down your ankles.

Let your body descend, retention your hamstrings and glutes flexed to control your fall. Use your arms to help slow you down and support with your return to upright, but remember to keep flexing and activating your glutes and hamstrings, using them as much as possible.

Option 3: Using a Squat Rack

This option is similar to option 2, except you will be using a barbell in a squat rack or other object to hold your feet down.

Ideally, you want your knees and ankles to be the same distance from the ground.

Option 4: Use a Car!

This is a pretty cool Diy glute ham raise option. Get a nice solid pad for your knees, and hook your heels under your parked car!

Make sure your heels won't damage any trim pieces. I find that most cars are pretty favorable for this purpose near one of the four jacking points on the car's frame.

See for yourself. Some cars are too high, others are too low. If you only have passage to lowriders, sorry, but this option might not be the best for you!

Option 5: Build a Glute Ham Raise machine

There are any sets of plans for homemade glute ham raise machines out there on the internet. With of lumber, good tools, and an hour or so of time, you can have yourself a potential piece of equipment that will give you great results.

I did a Google hunt for "homemade hamstring training" and found some great ideas.

Here is one idea I found that seems pretty easy and effective:

Cut a piece of 3/4" thick plywood into a 4' x 2.5' piece (4' is the width of a thorough 4'x8' piece of plywood) Cut one 8' 2x4 into two 4' pieces With some longer deck screws, screw the two 2x4s, resting on their 2" sides, along the long edges of the 4' piece of plywood you just cut. (these will provide rigidity for the base) Cut someone else piece of 3/4" plywood, this time nearby 26" x 24" (it needs to fit in the middle of the 2x4 pieces, and be wide adequate for your feet) Create the upright supports for the foot piece: Cut a couple more 12-16" pieces of 2x4, screw them into the existing 4' 2x4 rails Find your desired angle for the foot rest, and mark the 2x4 uprights with this angle. Unscrew the 2x4 uprights and cut the angle as marked. Cut someone else piece of 2x4 at nearby 2.5'. This will be screwed into the newly cut 2x4 uprights and act as a keep for the foot rest. Screw the uprights back into place. Screw the 2x4 foot rest keep into the newly cut uprights, 4" side flat against the angles. Screw the plywood foot rest into the foot rest support. Add some padding for your knees, and... Get to Work!

So, now you know how to do a Glute Ham Raise without machine!

How to Do a Glute Ham Raise Without engine

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