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Glute Ham Raise
The Glute Ham Raise is an exercise you can do anywhere & anytime as long as you can hook your feet under any apparatus or have a partner hold onto your legs. While you won't be able to do a positive rep, if you can get 4-6 eccentric reps on the down phase & using yourself to get the positive rep, your hams will become very strong & muscle growth will be stimulated. To initiate the exercise, lower yourself slowly, helping yourself to get back up to the start position. Make sure that your posture is good with chest & chin up &∓ hips are forward with bending them. This is an advanced move but it is a fantastic exercise for the hams & glutes. Don'ts - Don't bend your hips. Nick Jones - world champion bodybuilder & Zoran Lekic - bodybuilder∓
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