Banded Glute Ham Raise 101 Video Tutorial
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Overview
The Banded Glute Ham Raise is an effective exercise primarily targeting the hamstrings, while also engaging the abs, calves, and glutes. By using a resistance band for added tension, the exercise challenges the lower body and core muscles, promoting strength and stability. The movement involves kneeling with the band anchored behind you, then hinging at the knees and hips to lower the torso towards the ground before returning to the starting position. This exercise is excellent for improving posterior chain strength, particularly in the hamstrings, and can enhance athletic performance and overall leg development.
How to Perform
Secure a resistance band to the legs of a GHD machine, ensuring it's properly anchored.
Position yourself in the GHD with your knees bent, hips fully extended, and torso upright. Place the band around the back of your neck.
Engage your core and straighten your legs while maintaining a neutral spine and extended hips.
Slowly lower your upper body forward, keeping your torso aligned with your legs, until your body forms a straight line parallel to the ground.
Use your hamstrings to initiate the movement and pull yourself back to the starting position.
Repeat the exercise for the desired number of reps, ensuring smooth, controlled movement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
During the Banded Glute Ham Raise, the primary muscles you should feel working are your glutes and hamstrings. If you experience strain in your lower back, it could indicate a lack of core or pelvic stability.
If maintaining a neutral spine proves challenging, consider regressing to simpler variations like valslide leg curls or eccentric-only Glute Ham Raises (GHRs), which will help build the necessary strength and control.
Razor curls can be used as a progression to regular GHRs. If you're having trouble completing a standard GHR, this variation can help by shortening the lever arm, making the movement easier.
The band variation is particularly useful for increasing overload near the top of the movement. As the band stretches, it provides the most resistance when you approach the lockout position, intensifying the exercise.
Avoid locking your knees at the bottom of the movement to ensure continuous tension on the hamstrings throughout the entire range of motion.
If you wish to enhance glute activation, you can flex your hips at the bottom of the movement. However, this increases the difficulty and may lead to compensations, such as extending through the lower back instead of the hips, which can hinder the efficiency of the exercise.
How Not to Perform
Avoid Overarching the Lower Back: Do not let your lower back excessively arch as you extend your body. This places unnecessary strain on the spine and takes the focus away from the hamstrings and glutes. Keep your core engaged to maintain a neutral spine throughout the movement.
Don’t Use Momentum: Refrain from swinging or jerking your body during the exercise. The movement should be slow and controlled to ensure that the tension remains on the hamstrings and glutes, preventing injury and maximizing muscle activation.
Don’t Lock Out Your Knees: Keep a slight bend in your knees at the bottom of the movement. Locking out the knees can shift the tension away from the hamstrings and reduce the effectiveness of the exercise, while also increasing the risk of knee strain.
Avoid Rushing the Reps: Perform each repetition with a deliberate pace. Rushing through the exercise reduces time under tension, which is crucial for muscle development. Focus on smooth, controlled movements to maximize the work on the target muscles.
Don’t Overextend the Hips: While it's important to engage the glutes, overextending your hips at the top of the movement can place unnecessary stress on the lower back. Aim for a straight line from your head to your heels at the peak of the lift, without hyperextending.
Don’t Neglect the Core: Failing to maintain core stability can lead to improper posture and misalignment, making the exercise less effective and increasing the risk of injury. Keep your abs engaged to stabilize your torso and prevent lower back strain.
Avoid Using Too Much Resistance: If the resistance band is too strong, it may compromise your form and prevent you from completing the movement properly. Start with a lighter band and gradually increase the resistance as your strength improves.
Don’t Ignore the Glute Activation: If you want to maximize the glute involvement, make sure to focus on squeezing your glutes as you return to the starting position. Failing to engage the glutes can shift more of the work to the hamstrings and lower back.
Don’t Allow the Knees to Shift: Keep your knees aligned with your hips throughout the movement. If your knees move forward or backward, it can disrupt your form and decrease the effectiveness of the exercise. Ensure your knees stay in a fixed position.
Avoid Excessive Flexion at the Bottom: If you choose to take your hips into flexion at the bottom of the movement, be cautious. Many people tend to extend through the lower back rather than the hips, which can put you in a poor position to perform the exercise effectively. Keep the focus on hip extension rather than lumbar extension.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
