Glute Ham Raise

Description

How to Do Glute Ham Raise

1. 1
   Setup

   Kneel on the Glute Ham Raise (GHR) machine pad, positioning your knees just behind the edge of the pad to allow full knee extension.

2. 2
   Setup

   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. 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. 4

   Once parallel, powerfully contract your glutes and hamstrings to reverse the movement, pulling your torso back up to the starting upright position.

5. 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.