How to do a butt lift without a machine
The glute raise 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. Goal first..
Why Gluten Ham Raises?
Take a look at a world-class sprinter, whether it’s 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 contribute 40% and 25% (respectively) of the power for running and jumping.
Your typical amateur athlete is “quad dominant,” meaning the glutes and hamstrings are slack 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 you won’t run as fast or jump as high as you potentially could.
The glute raise will activate the glutes and hamstrings and gradually strengthen them, improving your athletic performance and helping to prevent hamstring pulls by strengthening these muscles.
I don’t have access to a buttock ham lift machine. What are my options?
Option 1: Lat Pull Down Machine
If you have access to a typical lateral pulley machine, you’re in luck. You basically have a butt lift machine at your disposal.
Simply sit with your knees on the seat, facing away from the machine. Hook your feet under the knee pads of the machine. Your feet and knees are now strengthened, and you can perform the glute raise, letting your body lower by straightening your legs, then returning to an upright position by squeezing your glutes and hamstrings hard.
You should have some type of support (a bench or chair works well) at the same height as the seat of the lat pulldown machine. This will give you something to push off with your arms in the bottom position of the exercise, in case you need help.
Option 2: Partner-Assisted Glute Ham Raise
If you have a friend to help you, this is a very good option.
Place a pad on the ground and kneel on it. Ask your friend to hold his ankles.
Let your body descend, keeping your hamstrings and glutes flexed to control the fall. Use your arms to help slow you down and help you return to an upright position, 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’ll use a bar on a squat rack or another 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 buttock ham augmentation option. Get yourself a nice 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 most cars quite suitable for this purpose near one of the four jacking points on the car’s frame.
See for yourself. Some cars are too high, others are too low. If you only have access to lowriders, I’m sorry, but this option might not be the best for you!
Option 5: Build a Glute Ham Raise Machine
There are various sets of plans for home buttock augmentation machines on the internet. With $30 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 found some great ideas.
Here’s an idea I found that seems pretty simple and effective:
- Cut a piece of 3/4″ thick plywood into a 4′ x 2.5′ piece (4′ is the width of a standard 4’x8′ piece of plywood)
- Cut an 8′ 2×4 into two 4′ pieces
- 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 rigidity )
- Cut another piece of 3/4″ plywood, this time about 26″ x 24″ (it should fit between the 2×4 pieces and be wide enough for your feet)
- Create the uprights for the foot piece: cut a couple more 12-16″ pieces of 2×4, screw into existing 4′ 2×4 rails
- Find the desired angle for the footboard and mark the 2×4 studs at this angle.
- Unbolt the 2×4 studs and cut the angle as shown.
- Cut another piece of 2×4 about 2.5′. This will screw into the newly cut 2×4 studs and act as a mount for the footrest.
- Put the studs back in place.
- Screw the 2×4 footrest bracket into the newly cut studs, with a 4″ flat side against the angles.
- Screw the plywood footrest into the footrest bracket.
- Add some padding for your knees, and…
- Get to work!
So now you know How to do a Glute Ham Raise without a machine!
