Natural glute ham raise
partner GHR. Journal of Strength and Conditioning Research. Because its largely an eccentric exercise (you spend a long time in the lowering phase theres greater muscle damage and in turn more post-exercise soreness. Give yourself a pat on the back or better yet, a pat on the butt. Your body should look almost completely flat, the exception being if you have a lot of "junk in the trunk." Start with brief, 5-second holds for 3-4 sets, progressing to 10-second holds. That said, there's no need to set it extremely close or high up just for the sake of being hardcore. Set up with the knees either directly on or slightly behind the pad, with the feet firmly on the platform and the back of the calves pressed lightly against the upper ankle hook. Theres a bodyweight movement that requires minimal equipment that can work in a pinch.
Ham and cheese muffins, Monter hamar pningstider,
There are a number of other techniques to increase difficulty such as altering angles, lever lengths, and tempo, all of which can be combined with added weight to further increase difficulty. One with hip flexion and one with no hip flexion. Natural Glute Ham Raises 3 sets x 8-12 reps. Be warned, this one is a complete bear. Natural Glute Ham Raise, i present to you the Natural GHR.
While it doesnt give exactly the same training effect as its high-tech big brother, you can still smoke the glutes and hams without any fancy equipment. If youre gonna do natural GHRs, youll need another exercise to hit hip extension.