Glute Ham Raise
Master the Glute Ham Raise for powerful glutes, hamstrings, and a strong lower back.
Description
A bodyweight exercise that targets the glutes, hamstrings, and lower back. It is performed by securing the feet under a support, bending at the hips, and lowering the torso until parallel to the floor. Then, using the glutes and hamstrings, the torso is raised back to the starting position.
How to Do Glute Ham Raise
- 1Setup
Kneel on the Glute Ham Raise (GHR) machine pad, positioning your knees just behind the edge of the pad to allow full knee extension.
- 2Setup
Hook your heels firmly under the foot rollers, ensuring your feet are secure and your body is in a straight line from your head to your knees.
- 3
Slowly lower your torso by extending at the knees and hips, maintaining a rigid body line, until your body is nearly parallel to the floor.
- 4
Once parallel, powerfully contract your glutes and hamstrings to reverse the movement, pulling your torso back up to the starting upright position.
- 5
Exhale as you pull your torso up and inhale as you control the lowering phase.
Tips
- Maintain a rigid torso and neutral spine throughout the entire movement, avoiding any sagging or arching of the lower back.
- Focus on initiating the upward movement from your hamstrings and glutes, actively feeling the contraction in these muscles.
- Control the eccentric (lowering) phase for at least 2-3 seconds to maximize muscle engagement and prevent relying on momentum.
- If the full movement is too challenging, use your hands to push off the floor or machine handles to assist the concentric (lifting) portion.
Common Mistakes
- ×Arching the lower back during the concentric phase indicates weak glutes/hamstrings; focus on maintaining a neutral spine and squeezing the glutes to drive the movement.
- ×Rushing the eccentric phase reduces time under tension and increases injury risk; consciously control your descent for a full muscle stretch.
- ×Losing body tension by allowing the hips to sag or fold during the movement reduces effectiveness; keep a straight, rigid line from your shoulders to your knees.
Variations
Band Assisted Floor Glute Ham Raise
Strengthen your glutes and hamstrings with the Band Assisted Floor Glute Ham Raise. This effective exercise builds lower body strength and stability.
Knee Raise
Master the standing knee raise to strengthen your core and hip flexors. This bodyweight exercise improves stability and targets your lower abs effectively.
Glute Ham Raise with Extended Arms
Master the Glute Ham Raise with Extended Arms to powerfully strengthen your hamstrings, glutes, and lower back.
Related Exercises
Front Hamstring Stretch
Effectively stretch your hamstrings and lower back with this simple standing forward fold. Improve flexibility, reduce stiffness, and enhance posture.
Hamstring Stretch
Improve flexibility and relieve tightness in your hamstrings with this effective bodyweight stretch.
Nordic Hamstring Curl
Strengthen your hamstrings with the Nordic Hamstring Curl. This intense bodyweight exercise builds eccentric and concentric hamstring power and prevents
Leg Up Hamstring Stretch
Improve hamstring flexibility with the Leg Up Hamstring Stretch. Lie on your back, extend one leg towards the ceiling, and gently pull it for a deep,
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Glute Ham Raise in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free