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    Registered User WhatifI's Avatar
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    Glute bridge/thrusters vs. hyperextensions/glute ham raises but without knee flexion.

    Which one is better for the glutes? I can't do a full glute ham raise, I can't do the knee flexion part. From either tightness or weakness in my hamstrings or hip flexors. So I'm looking to strengthen and/or loosen my posterior chain. I'm thinking strengthening my glutes will help with that.
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    Registered User Heisman2's Avatar
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    Almost certainly due to weakness. Training glutes specifically is not going to help you complete a full glute ham raise. Use some sort of bar to support yourself when doing the GHRs (youtube "nordic leg curl") to get stronger at those. Also work on slow eccentrics.

    If you do want to strengthen the glutes, weighted hip thrusts are good. For the posterior chain as a whole, hyperextensions (mentally focus on extending your hips as opposed to arching your back up), reverse hypers, and romanian deadlifts are all good
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    Registered User WhatifI's Avatar
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    Originally Posted by Heisman2 View Post
    Almost certainly due to weakness. Training glutes specifically is not going to help you complete a full glute ham raise. Use some sort of bar to support yourself when doing the GHRs (youtube "nordic leg curl") to get stronger at those. Also work on slow eccentrics.

    If you do want to strengthen the glutes, weighted hip thrusts are good. For the posterior chain as a whole, hyperextensions (mentally focus on extending your hips as opposed to arching your back up), reverse hypers, and romanian deadlifts are all good
    I can't do Nordic leg curl negatives. I've tried the home version. But will a ham raise without the knee flexion strengthen the glutes, or are they not as good as thrusts? Also, are you sure I don't have something tight?
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    Registered User Heisman2's Avatar
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    Originally Posted by WhatifI View Post
    I can't do Nordic leg curl negatives. I've tried the home version. But will a ham raise without the knee flexion strengthen the glutes, or are they not as good as thrusts? Also, are you sure I don't have something tight?
    Do a Nordic leg curl while holding onto some sort of bar that you can put on the ground to use as support. You can even just use a broomstick; put some things around it so it doesn't slide and hold onto it while doing the whole range of motion and you can put as much force into it as you need.

    When you say a harm raise without the knee flexion due to you just mean a hyperextension? That can strengthen the glutes if you focus on pushing your hips through to initiate the movement.

    I don't see how tightness will prevent someone from doing a glute ham raise. 1000x more likely you just lack the strength (most people do, it's a hard movement).
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    Registered User WhatifI's Avatar
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    Originally Posted by Heisman2 View Post
    Do a Nordic leg curl while holding onto some sort of bar that you can put on the ground to use as support. You can even just use a broomstick; put some things around it so it doesn't slide and hold onto it while doing the whole range of motion and you can put as much force into it as you need.
    I'm not sure what you mean by this, I'm trying to picture it but wouldn't a leg curl move me away from the bar, to the point where I'm too far away to hold onto it?

    Originally Posted by Heisman2 View Post
    When you say a harm raise without the knee flexion due to you just mean a hyperextension? That can strengthen the glutes if you focus on pushing your hips through to initiate the movement.
    Yes, I mean a hyperextension. But are thrusts better than hyperextensions? Because people tell me thrusts/glute bridges are the best glute exercise.
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    Originally Posted by WhatifI View Post
    I'm not sure what you mean by this, I'm trying to picture it but wouldn't a leg curl move me away from the bar, to the point where I'm too far away to hold onto it?
    Like this:

    Yes, I mean a hyperextension. But are thrusts better than hyperextensions? Because people tell me thrusts/glute bridges are the best glute exercise.
    Thrusts are likely better. You can make hyperextensions effective for glutes if you keep your pelvis posteriorly tilted and focus on hip extension to initiate and drive the movement but I doubt that will be as effective as hip thrusts.
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    Registered User WhatifI's Avatar
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    Originally Posted by Heisman2 View Post
    Like this:
    How does he keep the pole still?

    Originally Posted by Heisman2 View Post
    Thrusts are likely better. You can make hyperextensions effective for glutes if you keep your pelvis posteriorly tilted and focus on hip extension to initiate and drive the movement but I doubt that will be as effective as hip thrusts.
    I can't feel hip thrusts in my glutes, so I'm probably doing them wrong. I feel them in my quads, and I don't know how to correct my form on my own. I think it might have to do with my anterior pelvic tilt, so I assume I need to tilt my pelvis forward. But I don't know if my pelvis is staying forward throughout the exercise, or is even tilted properly forward to begin with. I can't feel much difference in my lower back no matter how I tilt my pelvis.
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