Glute Ham Raise

How to do it

1. Set your quads on the pad with your knees just behind it and your feet locked against the footplate.
2. Start upright in one straight line from knees to head, with your arms crossed over your chest.
3. Lower yourself slowly forward by extending your knees until your body is almost parallel to the floor.
4. Pull yourself back up by flexing your knees and squeezing your hamstrings.

Key cues

• Feet locked in
• Straight line from knees to head
• Hips stay straight
• Lower slowly
• Curl up with the hamstrings

Common mistakes

• Folding at the hips instead of keeping the body in one line
• Dropping down fast instead of lowering slowly
• Letting the lower back sag

Muscles worked

Primary

Hamstrings

Secondary

Glutes and lower back

Equipment

Glute ham developer.

References

1. StrengthLog: Glute Ham Raise
2. BarBend: Glute-Ham Raises