Glute Ham Raises Technique

Expert Discussion Strength Training
1

When doing glute-ham raises from the floor, what do you concentrate on to maintain good form?

There is a tendency during the exercise to bend over slightly at the hip. If I want to avoid this, should I push my butt in (and tighten the glutes?) I tried this and it feels a bit wierd and a lot harder this way.

Any help?

2

Try this article.
The Painful 7

3

He is bending right over at the hip in that photo which is what I’m trying not to do.

4

CT stated in a post on his hold forum that the hip bend came as a result of holding the static position for the photographer (if I remember correctly).

5

It’s not perfect form to flex at the hip but, for most mortals, it’s necessary. Maybe your progression could go: Cheat > Perfect > Loaded.

6

I find arching back and looks upwards helps counteract that

7

The bend in the hip may actually be a good thing as holding the hip in slight flexion will increase ITB tension, thereby optimising glute activation and helping to produce correct posterior chain firing.

8

Interesting, is there anywhere else where I can read more on this?
And I assume you mean very minimal flexion of the hip (less than the picture in the above article)?

9

Any hip flexion shortens the moment arm and makes the exercise easier. The tensor fasia latae is a hip flexor (as well as an abductor) and hence the IT band will be most on stretch when the hip is extended.

Optimise glute activation? I don’t think so…

10

If performed upright the hip will not be in extention but will be in neutral. In this position the the erectors will be dominant over the glutes in the vast majority as the lack of tension, due, i believe, to the relatively inactive TFL. I believe a small amount of hip flexion optimises ITB tension thereby allowing the glute to fire in better. I have found that the majority of athletes ‘feel’ their glutes more in this position. (I do accept that your first point is also involved in this as the majority of athletes I come accross are sinergist dominant in their posterior chain and therefore the smaller moment arm is a factor)

11

I think you are very confused.

  1. THe hip will not be in extension? :confused:

  2. The gleuts optimal length tension occurs close to their resting length, i.e. full hip extension! Further extension would be called HYPER extension.

  3. The spinal erectors, as their name suggests, extend the spine not the hips. They do not assist in holding hip extension.

  4. The tensor fasia latae is a hip flexor, knee extensor and hip abductor, what has its tendon got to do with a GHR??

12

  1. I would classify ‘full’ hip extention being when the leg is extended behind the hip (neutral under neath; flexion in front)

  2. The exercise in question is not a a GHR as movement occurs across the knee joint not the hip (see above link) and is generally used as an eccentric drill for the knee flexors. What I am refering to is the activation ratio between the muscles stabilisating the pelvis and maximising the glute’s contribution. Chek suggests this occurs a few degrees prior to up right, after which the erectors become dominant.

  3. Again this exercise is not a GHR. I believe an isometric TFL contraction will encourage glute activation in this position due to the agonist/antoginist relationship. I also believe tenson in ‘its tendon’ is important 85% of glute max feeds into this tendon (tense ITB = active glutes). I feel that in the up right position when performing this exercise this does not occur as the erectors tend to over dominant and you are therefore in danger of overload and reinforcing poor activation patterns. (again moment arm length is a factor)

This is what I have noticed when using this exercise and am interested in other peoples practical experences with it. As I said the majority of athletes that I work are from team sports and come in with sinergist dominant posterior chains.