Band Assisted Floor Glute Ham Raise exercise animation (Hombre)

Band Assisted Floor Glute Ham Raise

Músculo objetivo
—
Equipamiento
Band
Parte del cuerpo
Thighs
Tipo
Strength

The band assisted floor glute ham raise is a bodyweight thigh exercise that trains the hamstrings and glutes through a kneeling lower-and-pull movement. A resistance band loops in to share the load on the way up, making the demanding eccentric and the hard concentric far more manageable while you build strength toward an unassisted version.

Cómo hacer el Band Assisted Floor Glute Ham Raise

  1. 1Kneel on a soft pad with your knees together and your ankles anchored under a fixed surface, partner, or loaded support so your feet cannot lift.
  2. 2Loop a resistance band around your chest or upper arms and anchor it to a sturdy point in front of you at roughly torso height to provide upward assistance.
  3. 3Set your hips fully extended so your knees, hips, and shoulders form a straight line, and brace your core and squeeze your glutes.
  4. 4Lower your torso toward the floor slowly and under control, letting your knees act as the hinge while you keep your body straight.
  5. 5Resist the descent with your hamstrings as far as you can, then catch yourself lightly with your hands just before your chest reaches the floor.
  6. 6Drive back up by contracting your hamstrings and glutes, using the band's tension to help pull your torso upright.
  7. 7Return to the fully extended kneeling position with a straight line from knees to shoulders, then begin the next rep.
  8. 8Complete your reps, then carefully unloop the band and release your ankles.

Consejos de técnica

  • Keep your hips locked in extension throughout the rep so the movement comes from your knees, not from bending at the waist.
  • Lower as slowly as you can control — the eccentric is where most of the hamstring strength is built.
  • Use only as much band assistance as you need, then gradually move to a longer or lighter band as you get stronger.
  • Keep your hands ready in front of you to soften the bottom and protect your face if your hamstrings give out.

Errores comunes

  • Bending at the hips instead of the knees, which turns the rep into a torso fold and takes tension off the hamstrings.
  • Dropping fast with no eccentric control, which wastes the most productive part of the lift and strains the muscle.
  • Using a band so strong it does the whole rep, leaving the hamstrings with little to do.
  • Letting the ankles pull free of the anchor, which removes your base and can cause you to fall forward.

Preguntas frecuentes

What muscles does the band assisted floor glute ham raise work?

It mainly works the hamstrings, with the glutes assisting to keep your hips extended and drive your torso back up. It is a knee-flexion movement for the back of the thighs.

What does the band do in this exercise?

The band loops to a fixed point and pulls your torso upward, sharing the load on the way up. This makes the hard concentric and the demanding eccentric manageable while you build strength toward an unassisted glute ham raise.

Is the band assisted floor glute ham raise good for beginners?

Yes. The band assistance lets beginners control the lowering phase and complete full reps, making it a good entry point before progressing to a tougher version with less or no band help.

How many sets and reps should I do?

Start with 2–3 sets of 5–10 controlled reps. Because the eccentric is intense, keep the reps quality over quantity and add band assistance whenever your form slips.

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