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Band Assisted Floor Glute Ham Raise

Band Assisted Floor Glute Ham Raise

The Band Assisted Floor Glute Ham Raise is a challenging and effective exercise that targets the muscles of the glutes, hamstrings, and lower back. It is a variation of the traditional Glute-Ham Raise exercise, but with the added assistance of resistance bands to provide support and help with the movement. This exercise is great for individuals of all fitness levels who want to improve their posterior chain strength and develop strong and well-rounded glutes and hamstrings. The use of resistance bands allows for proper alignment and execution of the movement, as well as providing a scalable challenge by adjusting the tension of the bands. The Band Assisted Floor Glute Ham Raise primarily focuses on the hip extension and knee flexion movements, which are essential for athletic performance and functional movements. By strengthening these muscles, you can improve your running speed, jumping ability, and overall lower body strength. Incorporating the Band Assisted Floor Glute Ham Raise into your regular workout routine can help to correct imbalances, increase muscular strength and endurance, and enhance overall lower body stability. Remember to always warm up before attempting this exercise and start with lighter resistance bands or adjust the tension as necessary to ensure proper form and prevent any unnecessary strain on your muscles.


  • Begin by attaching a resistance band around a secure anchor point, such as a heavy dumbbell or a sturdy piece of furniture.
  • Lie facedown on the floor with your legs extended straight and place the resistance band over your hips.
  • Bend your knees and position your feet against a wall or have a partner hold them down.
  • Engage your glutes and hamstrings as you slowly lower your upper body towards the floor, maintaining a controlled motion.
  • Use your glutes and hamstrings to push yourself back up to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Start with a light resistance band and gradually increase the intensity as you get stronger.
  • 2. Engage your core throughout the movement to maintain proper alignment.
  • 3. Focus on the mind-muscle connection and really squeeze your glutes and hamstrings at the top of the movement.
  • 4. Ensure that your back stays straight and your hips stay in line with your body throughout the exercise.
  • 5. Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • 6. Gradually increase the range of motion over time to challenge your muscles further.
  • 7. It's important to breathe properly during the exercise – exhale when lifting and inhale when lowering.
  • 8. Incorporate different variations of the exercise, such as single-leg or staggered stance, to target your muscles from different angles.
  • 9. Give yourself enough rest between sets to recover but don't rest too long to keep the intensity high.
  • 10. Consistency is key! Make sure to include this exercise regularly in your workout routine for optimal glute and hamstring development.

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