Glute Ham Walks Exercise

  This floor exercise requires absolutely zero equipment,and is easy as apple pie on Sunday.

You work your hamstrings with deadlifts and leg curls. But how do you work those muscles when you don’t have access to equipment?

Try glute-ham walks. You’ll hit the big powerful muscles that run along your backside of your body by creating intense isometric contractions at a wide variety of knee angles. It allows you to hit your hamstrings from all angles while smoking your glutes at the same time—sans equipment.

HERE’S HOW –  Lie on your back with your knees bent. Raise your toes so only your heels make contact with the floor. Lift your hips until they’re straight, squeeze your glutes, and crunch your abs. Now slowly “walk” one foot at a time away from your body in small 1 to 2 inch increments until your legs are fully extended. Your hips should stay extended the entire time—don’t allow them to drop.

Once you’ve walked your feet as far out as you can without losing allowing your hips to lower by even a millimeter, slowly walk your feet back in to the starting position. That’s 1 rep. Perform 5 to 10 reps or do as many reps as you can in 2 to 3 minutes.

Here is a link to an excellent video to help you grasp the concept.

Ham Walk Video

Ham Walk Video

http://www.menshealth.com/fitness/smoke-your-hamstrings

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