- 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 deck rigidity )
- Cut another piece of 3/4″ plywood, this time about 26″ x 24″ (it should fit between the 2x4s and be wide enough for your feet)
- 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
- Find the desired angle for the footrest and mark the 2×4 studs with this angle.
- Unscrew the 2×4 studs and cut the angle as shown.
- Cut another piece of 2×4 about 2.5′. This will screw into the freshly cut 2×4 studs and act as a bracket for the footrest.
- Put the studs back in place.
- Screw the 2×4 footrest bracket into the freshly 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!
How to do a butt lift without a machine
Website design By BotEap.comHow to do a butt lift without a machine
Website design By BotEap.comThe 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.
Website design By BotEap.comBut what if you don’t have the $500 or more to spend on specialized equipment like the butt lift machine?
Website design By BotEap.comDon’t worry, there are ways to improvise. Goal first…
Website design By BotEap.comWhy Glute Ham Raises?
Website design By BotEap.comTake 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!
Website design By BotEap.comThis is because the glutes and hamstrings are said to provide 40% and 25% (respectively) of running and jumping power.
Website design By BotEap.comYour typical amateur athlete is “quadriceps dominant,” meaning the glutes and hamstrings are inactive and inactive, forcing the less powerful quads to do most of the work on runs and jumps.
Website design By BotEap.comWhat’s the score? Well, when you’re not really using 65% of your current power, you can be pretty sure you’re not going to run as fast or jump as high as you potentially could.
Website design By BotEap.comThe gluteal lift will activate your glutes and hamstrings and gradually strengthen them, improving your athletic performance and helping to prevent hamstring pulls by strengthening these muscles.
Website design By BotEap.comI don’t have access to a ham butt lift machine. What are my options?
Website design By BotEap.comOption 1: Lat Pull Down Machine
Website design By BotEap.comIf you have access to a typical lateral pulley machine, you’re in luck. You basically have a butt lift machine at your disposal.
Website design By BotEap.comSimply sit with your knees on the seat, facing away from the machine. Hook your feet under the knee pads of the machine. Now your feet and knees are braced, and you can perform the gluteal raise, letting your body descend by straightening your legs and then returning to an upright position by strongly contracting your glutes and hamstrings.
Website design By BotEap.comYou should place 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.
Website design By BotEap.comOption 2: Partner-Assisted Gluteal Ham Raise
Website design By BotEap.comIf you have a friend to help you, this is a very good option.
Website design By BotEap.comPut a pad on the floor and kneel on it. Ask your friend to hold his ankles.
Website design By BotEap.comLet 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 upright, but remember to keep flexing and engaging your glutes and hamstrings, using them as much as possible.
Website design By BotEap.comOption 3: Use a squat rack
Website design By BotEap.comThis option is similar to Option 2, except you’ll use a barbell on a squat rack or other object to support your feet.
Website design By BotEap.comIdeally, your knees and ankles should be the same distance from the ground.
Website design By BotEap.comOption 4: Use a car!
Website design By BotEap.comThis is a very good DIY butt ham augmentation option. Get a good solid pad for your knees and hook your heels under your parked car!
Website design By BotEap.comMake sure your heels don’t damage any decorative pieces. I find most cars quite suitable for this purpose near one of the four lift points on the car frame.
Website design By BotEap.comSee for yourself. Some cars are too tall, some are too short. If you only have access to lowriders, I’m sorry, but this option might not be the best for you!
Website design By BotEap.comOption 5: Build a Glute Ham Raise Machine
Website design By BotEap.comThere are several sets of plans for home butt lift machines on the Internet. With $30 worth of lumber, good tools, and an hour or so of time, you can have a quality piece of equipment that will give you great results.
Website design By BotEap.comI did a Google search for “home hamstring workout” and found some great ideas.
Website design By BotEap.comHere’s an idea I found that seems pretty simple and effective: