The Natural Glute/Ham Raise is a great choice for any bikini competitor or figure athlete wanting to add to their workouts one of the best, most advanced exercises for the butt and hamstrings, but don’t have access to a Glute/Ham Raise machine.
Glute/Ham Raise machines are usually only found in training facilities set up for athletes, or hardcore “meathead” gyms…and for good reason: They are way too hard for 90% of the typical gym goers out there.
Fortunately, there is a progression that will allow you to add this wonderful exercise to your routine, regardless of how strong you currently are.
The fitness model in the video is performing the beginner level version of the exercise, where she uses her arms to assist her through the point where her glutes and hamstrings need help.
Another method is to attach a heavy resistance band behind and above you and hold on so that the band can give you assistance in both directions. Either way, the idea is to progress to the point of being able to get all the way down and back up without any assistance.
In order for the exercise to be of any benefit, it is important that you maintain a neutral or slightly arched lower back throughout the entire range of motion. This can be difficult at first, but you can increase the amount of assistance to make it easier to maintain this proper stabilization.
It is likely that you will feel this exercise primarily in the hamstrings the first several times you do it. That’s perfectly normal, but you will still want to work hard to squeeze your glutes.
With practice, you will get to the point where the glutes are doing the majority of the work…and by that time, you will have one hell of a firm, shapely butt!
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