Natural Glute Ham Raise

طريقة الأداء

1. 01Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
2. 02This will be your starting position. Lower yourself under control until your knees are almost completely straight.
3. 03Remaining in control, raise yourself back up to the starting position.
4. 04If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.