Home Gym ExercisesGlute-Ham Raise On The Floor / Russian Leg Curl
(4.25)
through 8 votes
through 8 votes
| muscles: | Hamstrings , Glutes |
|---|---|
| auxiliary muscles: | Triceps , Pectoralis Major , Lower Back , Adductors , Calves |
| required: | Workout Partner |
| optional: | Fitness Mat, Towel |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (1) |
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