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Exercise Benefits With Proper Form & Technique

Glute-Ham Raise On The Floor / Russian Leg Curl

through 4 votes
muscles:HamstringsMuscle, GlutesMuscle
synergists:TricepsMuscle, Pectoralis MajorMuscle, Lower BackMuscle, AdductorsMuscle, CalvesMuscle
required:Workout Partner
optional:Fitness Mat, Towel
fitness level:Hard
exercise type:Strength
Variations available (1)
Starting PositionExecution
Starting Position (Alternative)Execution

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