Band Assisted Floor Glute Ham Raise

Strengthen your glutes and hamstrings with the Band Assisted Floor Glute Ham Raise. This effective exercise builds lower body strength and stability.

IntermediateThighs Band

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Band Assisted Floor Glute Ham Raise

Isolation

Roll Hamstrings and Glute Sitting on Floor

Thighs · Roll

Beginner

Compound

Glute Ham Raise with Extended Arms

Thighs · Body weight

Advanced

Compound

Glute Ham Raise

Thighs · Body weight

Advanced

Description

An exercise that targets the glutes and hamstrings with the assistance of a resistance band. The individual kneels on the ground, secures a band around their ankles, and then leans forward and back up again.

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How to do Band Assisted Floor Glute Ham Raise

01
Setup
Kneel on the floor with a mat for comfort, securing your ankles under a stable object like a loaded barbell or a partner's hands.
02
Setup
Loop a resistance band around a sturdy anchor point in front of you (e.g., a pole or heavy dumbbell) and then around your upper chest or shoulders, ensuring tension even at the top.
03
From a tall kneeling position with a neutral spine, slowly lean forward, maintaining a straight line from your head to your knees, controlling the descent primarily through your hamstrings. Inhale during this phase.
04
Continue lowering until you can no longer control the movement, then use your hamstrings and glutes, assisted by the band, to pull your torso back up to the starting kneeling position. Exhale as you return.
05
Focus on squeezing your glutes at the top to ensure full hip extension and hamstring engagement.

Tips

Control the eccentric phase: Focus on slowly lowering your body, resisting gravity as much as possible, even if you can't go all the way down without assistance.
Maintain a straight body line: Avoid hinging at the hips or arching your lower back; keep your core engaged to move as one rigid unit from knees to shoulders.
Adjust band tension: Use a band that provides enough assistance to allow you to perform the movement with good form, but still challenges your hamstrings significantly.
Engage your glutes: Squeeze your glutes powerfully at the top of the movement to ensure full hip extension and maximize muscle activation.

Common mistakes

Hinging at the hips instead of the knees: This shifts the focus away from the hamstrings; instead, keep your body straight from knees to shoulders and resist the forward lean primarily with your hamstrings.
Using momentum to get back up: This reduces muscle engagement; instead, control the movement throughout and use your hamstrings and glutes, assisted by the band, to lift your torso in a controlled manner.
Not securing ankles properly: Loose ankles can lead to instability and injury; ensure your ankles are firmly anchored under a stable object or by a partner to maintain safety and leverage.

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Questions

Is Band Assisted Floor Glute Ham Raise good for beginners?

Band Assisted Floor Glute Ham Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Band Assisted Floor Glute Ham Raise?

You need Band to perform Band Assisted Floor Glute Ham Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Band Assisted Floor Glute Ham Raise?

Control the eccentric phase: Focus on slowly lowering your body, resisting gravity as much as possible, even if you can't go all the way down without assistance. Maintain a straight body line: Avoid hinging at the hips or arching your lower back; keep your core engaged to move as one rigid unit from knees to shoulders. Adjust band tension: Use a band that provides enough assistance to allow you to perform the movement with good form, but still challenges your hamstrings significantly. Engage your glutes: Squeeze your glutes powerfully at the top of the movement to ensure full hip extension and maximize muscle activation.

What are common mistakes when doing Band Assisted Floor Glute Ham Raise?

Hinging at the hips instead of the knees: This shifts the focus away from the hamstrings; instead, keep your body straight from knees to shoulders and resist the forward lean primarily with your hamstrings. Using momentum to get back up: This reduces muscle engagement; instead, control the movement throughout and use your hamstrings and glutes, assisted by the band, to lift your torso in a controlled manner. Not securing ankles properly: Loose ankles can lead to instability and injury; ensure your ankles are firmly anchored under a stable object or by a partner to maintain safety and leverage.