Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Mr. Olympia
      • Arnold Classic
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Training

4 Reasons Why You Should Be Doing Glute Ham Raises

The glute ham raise is a potent exercise for complete glute and hamstring development!

Matthew Magnante

Written by Matthew Magnante

Last Updated onJuly 3, 2021

Glute Ham Raises

Glute Ham Raises

Everyone desires to have a nice muscular butt because a round and toned backside just makes your physique look complete and if we’re honest… more attractive overall. Additionally, if you have equally impressive hamstrings to match, then you’ve got the entire package!

But, for most people, it takes a lot of work to build buns and hamstrings of steel; however, it’s totally worth it.

So how do you accomplish this?

The “Glute Ham Raise” of course! It’s an excellent exercise and using your body weight for resistance is more than sufficient to provide enough stimulus to your posterior chain muscles. (1)

But the benefits go beyond aesthetics since this movement is great for strength, athletic performance, and overall posterior chain functionality. The glute-ham raise also works the back muscles (Although not the main focus) like your spinal erectors which keep us upright with good posture.

So, it’s fair to say that the glute ham raise is a great all-around exercise and if you need 4 reasons why you should incorporate it into your routine then look no further…

1. Muscular Hypertrophy

The goal of every (Serious) gym-goer, athlete, and bodybuilder especially is to build some muscle. Now, typically when we think about hypertrophy training, we think big heavy barbells and/or dumbbells with a bench or rack. But it’s time to think differently because the glute ham machine is a simple contraption which holds your legs in place while you basically perform a reverse sit-up.

Glute and hamstring development is very important for bodybuilders since it’s said that judging is done from the rear; which means striated hamstrings are non-negotiable. So, it’s fair to say these rear muscles contribute a lot to aesthetics.

Now, the great thing about glute ham raises is that you can hold two dumbbells, a barbell or even a weight plate to create more resistance and therefore build more muscle.

Glute ham raises are also great for developing the spinal erectors alongside the glutes and hamstrings which makes it an almost complete posterior chain movement. (2)

2. Better Athletic Performance

Being able to run faster and jump higher is desired by every athlete and/or active person. Posterior chain development is highly responsible for athletic performance and glute ham raises work wonders!

Strong posterior develop is also necessary for preventing back injury, back pain, and core strength. Now, yes you wouldn’t think the glutes and hamstrings would contribute so much to our daily functions but they play a big role in fact. (1)

Now, although glute ham raises may not be the best movement for power and strength, they are very effective for functionality.

We’ve been spoiled by fancy equipment in gyms like machines and man-made tools but there’s something really satisfying about building muscle and strength with your own body weight in a natural movement.

3. Improved Mobility and Functionality

Many older individuals have mobility restrictions through their joints which severely limit the simplest of daily activities. But the problem is many also neglect exercises which are necessary for optimal mobility. (3)

Fascia and connective tissue are largely responsible for optimal joint mobility. So the inability to move through multiple planes of direction is a result of restricted fascial and tissue elasticity. But the good news is you can improve elasticity and improve mobility. (4)

So, performing a movement like a glute ham raise improves elasticity thanks to the full range of motion during the movement which allows the joints and muscles to naturally perform their mechanical functions.

4. Thoracic Extension

Thoracic extension is important for good posture, better breathing, and spine health. Glute ham raises force your torso into upright extension; which if done consistently, can allow you to develop good posture through the habit of performing the movement. (5)

Spine-health is important at every age but degenerative conditions usually occur in the aging population. But to prevent as much degeneration as possible, proper exercise is recommended to strengthen as well as reduce stress and strain on the spine.

Lack of activity can be really detrimental for posture and your spine health so always make sure you’re safely engaging in physical activity along with spine-strengthening exercises.

Sample Workout

Two to three days per week is a good starting point with at least a day or two for rest in between workouts. Your experience levels will determine how much workout volume you can handle but if you’re a beginner start slow and only use your body weight.

Here’s a sample beginner routine:

Do this routine twice per week maximum. Don’t overextend as it’s dangerous for the knees, and keep your core tight throughout the movement.

  • Perform 3 sets x 10-12 repetitions
  • Rest for around 30-45 seconds in between sets.

When you become more experienced with the movement you can add an extra set per workout and possibly more repetitions (15-20). If the exercise becomes less challenging then add 5-10 pounds for a few weeks until you can do more than 15-20 repetitions. You can then add progressively more resistance.

Final Thoughts

As you can see, glute ham raises are an effective exercise and they offer plenty of good, useful benefits. They build muscle, improve athletic performance, increase mobility and promote better thoracic extension.

If you’re not doing them then you’re missing out on all the functional benefits they provide and you can easily add resistance to make them even more challenging. The glute-ham raise relies on full body function which is essential for improving both mobility and stability.

Optimal fitness performance is achieved by allowing the joints to work through a natural range of motion without too much restriction (Like machines) therefore improving mobility and stability for longevity.

For these reasons alone, glute ham raises should be a part of your workout routine.

Read also: Which Is Better – The Glute Ham Raise Or Back Extension?

Add Fitness Volt to your Google News feed. Follow us on Google News
For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Training Workouts
Previous Post

Roelly Winklaar Facing Brother Quincy Winklaar At Arnold Classic Australia

Next Post

Ted Lindberg Is 87 Years Old And Crushing World Records

Matthew Magnante

Matthew Magnante

Matthew has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related

Lateral Step-Up Exercise Guide

Lateral Step-Up Exercise Guide: How To, Benefits, Muscles Worked, and Variations

Legs are the biggest muscle group. You must train them from multiple angles to ensure overall strength and muscle development....

Frog Pump Guide

Frog Pumps Exercise Guide: How To, Benefits, Muscles Worked, and Variations 

The glutes are the biggest and strongest muscle group in your body. They consist of three muscles — gluteus maximus,...

Largest Muscles In The Body

The 5 Largest Muscles in the Body (with Best Exercises For Each)

The human body consists of about 600 muscles. These are divided into three main categories — skeletal, smooth, and cardiac....

Heart Shaped Butt Guide

Heart Shaped Butt: How To Grow and Maintain a Perfect Bum

Look around your gym, and you'll probably see most women working on their glutes. Besides improving your aesthetics, training your...

Fix Your Square Butt

How To Turn Your Square Butt Into a Bubble Bum [12 Best Exercises Inside]

Close your eyes, keep a hand on your heart, and be honest to God when you answer this for yourself—which...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Zack Khan Alleges 2022 Mr. Olympia Judges Mistreated Big Ramy Due to Social Media

60-yo Dorian Yates Reveals ‘Excellent’ Health Results, with a Biological Age of 30-39

The Complete Guide to Building Muscle for Women

Charles Atlas Workout and Diet Program

2023 Britain’s Strongest Man Results — Adam Bishop Victorious

Rich Gaspari Takes Aim at Open Bodybuilders: They Are ‘Depending on Drugs More Than Training’

Reviews

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Body Fortress Whey Protein Review

Body Fortress Super Advanced Whey Protein Review

Best Coffee Creamer

10 Best Coffee Creamer For Intermittent Fasting of 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.