Glute Ham Raise with Extended Arms
Description
The glute ham raise with extended arms is a harder GHR variation. Holding the arms straight out in front through the rep increases the moment arm and forces the hamstrings and glutes to work harder.
Muscle Group
Equipment Required
Glute Ham Raise with Extended Arms Instructions
- Set up on a glute ham developer with the feet locked in.
- Set the thighs against the pad with the knees just behind it.
- Reach the arms straight out in front of the chest.
- Brace the core and keep the body in a straight line.
- Lower the torso forward by bending at the knees.
- Lower until the body is parallel to the floor.
- Pull the body back up by curling the heels toward the glutes.
- Finish at the top with the body upright.
Glute Ham Raise with Extended Arms Form & Visual
Glute Ham Raise with Extended Arms Benefits
- Brutal hamstring builder.
- Trains the glutes.
- Extended arms add lever difficulty.
- Builds posterior chain strength.
- Useful for sprinters.
Glute Ham Raise with Extended Arms Muscles Worked
- Hamstrings
- Gluteus maximus
- Erector spinae
- Calves
Glute Ham Raise with Extended Arms Variations & Alternatives
- Glute Ham Raise
- Nordic Curl
- Romanian Deadlift
- Reverse Hyperextension
