Glute-Ham Raise On The Floor / Russian Leg Curl
(4.25)
through 8 votes
through 8 votes
![Human](http://media.homegym-exercises.com/muskel/mensch.png)
muscles: | Hamstrings![]() ![]() |
---|---|
auxiliary muscles: | Triceps![]() ![]() ![]() ![]() ![]() |
required: | Workout Partner |
optional: | Fitness Mat, Towel |
fitness level: | Hard |
exercise type: | Strength |
Variations available (1) |
![Starting Position Starting Position](http://media.homegym-exercises.com/training/gluteham_raise_boden1hd.png)
![Execution Execution](http://media.homegym-exercises.com/training/gluteham_raise_boden2hd.png)
![Starting Position (Alternative) Starting Position (Alternative)](http://media.homegym-exercises.com/training/gluteham_raise_boden1Ahd.png)
![Execution Execution](http://media.homegym-exercises.com/training/gluteham_raise_boden2Ahd.png)
Starting Position
- warm-up very well before you start with this exercise
- get on your knees
- you can put a folded towel or a fitness mat under your feet
- your body is in a vertical line from head to knees
- your tiptoes point backwards
- your partner holds your ankles
- alternatively, you can place your feet under a sofa or a bed, if it supports your weight and if there is enough room for your feet
Correct Execution
- brace your hamstrings, your glutes and the core fully
- now let your upper body and thighs sink down to the ground
- hold the back as straight as you can and hold the body in a line
- battle the gravity a bit
- your knees always stick to the mat
- do a push-up and go back into the starting position
- you can gain a little momentum with your arms to get back up again
- repeat the execution several times for an effective strength workout