How to do a butt lift without a machine

The glute lift is one of the best exercises for your hamstrings, glutes, and lower back, the muscles that are most responsible for helping you run faster and jump higher.

But what if you don’t have the $ 500 or more to spend on specialized equipment like the butt lift machine?

Don’t worry, there are ways to improvise. But first ..

Why Glute Ham Raises?

Take a look at a world-class sprinter, be it someone like Usain Bolt or Shelly-Ann Fraser, and you’ll see some impressive glutes and hamstrings!

This is because the glutes and hamstrings are said to provide 40% and 25% (respectively) of running and jumping power.

Your typical amateur athlete is “quadriceps dominant,” which means that the glutes and hamstrings are inactive and inactive, forcing the less powerful quads to do most of the work in runs and jumps.

What’s the score? Well, when you’re not really using 65% of your current power, you can be pretty sure that you won’t run as fast or jump as high as you could potentially.

The glute lift will activate your glutes and hamstrings and gradually strengthen them, improving your athletic performance and helping prevent hamstring pulls by strengthening these muscles.

I don’t have access to a glute ham lift machine. What are my options?

Option 1: Lat Pull Down Machine

If you have access to a typical side pulley machine, you’re in luck. You basically have a butt lift machine at your disposal.

Simply sit with your knees on the seat, with your back to the machine. Hook your feet under the knee pads of the machine. Now your feet and knees are strengthened, and you can perform the glute lift, letting your body descend by straightening your legs and then returning to the upright position by forcefully contracting your glutes and hamstrings.

You should place some type of support (a bench or chair works well) at the same height as the seat of the side pull machine. This will give you something to propel yourself into with your arms in the lower position of the exercise, in case you need help.

Option 2: Buttocks Ham Lift Assisted by a Partner

If you have a friend to help you, this is a very good option.

Place a pad on the floor and kneel on it. Ask your friend to hold your ankles.

Let your body lower, keeping your hamstrings and glutes flexed to control the fall. Use your arms to help slow you down and help you get back upright, but remember to keep flexing and activating your glutes and hamstrings, using them as much as possible.

Option 3: use a squat rack

This option is similar to Option 2, except you will use a barbell on a squat rack or other object to support your feet.

Ideally, your knees and ankles should be the same distance from the ground.

Option 4: Use a car!

This is a very good DIY butt ham augmentation option. Get yourself a good solid pad for your knees and hook your heels under your parked car!

Make sure your heels don’t damage any decorative pieces. I find that most cars are quite suitable for this purpose near one of the four lift points on the car’s frame.

See for yourself. Some cars are too high, some are too low. If you only have access to lowriders, sorry, but this option might not be the best for you!

Option 5: Build a Glute Ham Raise Machine

There are several sets of plans for homemade butt augmentation machines on the internet. With $ 30 worth of lumber, good tools, and an hour or so of time, you can have quality equipment that will give you great results.

I did a google search for “home hamstring workout” and came up with some great ideas.

Here is an idea that I found that seems quite simple and effective:

1. Cut a 3/4 “thick piece of plywood into a 4 ‘x 2.5’ piece (4 ‘is the width of a standard 4’x8’ piece of plywood)
2. Cut an 8 ‘2×4 into two 4’ pieces
3. Using some longer deck screws, screw the two 2x4s, resting on their 2 “sides, along the long edges of the 4 ‘piece of plywood you just cut. (These will give the base stiffness )
4. Cut another 3/4 “piece of plywood, this time about 26” x 24 “(it should fit between the 2×4 pieces and be wide enough for your feet)
5. Create the vertical supports for the foot piece: cut a couple more 12-16 “pieces of 2×4, screw them into the existing 4 ‘2×4 rails
6. Find the desired angle for the footrest and mark the 2×4 studs with this angle.
7. Unscrew the 2×4 studs and cut the angle as shown.
8. Cut another 2×4 piece about 2.5 ‘. This will screw into the freshly cut 2×4 studs and act as a bracket for the footrest.
9. Put the studs back in place.
10. Screw the 2×4 footrest bracket onto the newly cut studs, with the 4 “flat side against the angles.
11. Screw the plywood footrest into the footrest bracket.
12. Add some padding for your knees and …
13. Get to work!

So now you know How to do a Glute Ham Raise without a machine!