Glute Ham Raise
Description
The glute-ham raise (GHR) is a posterior chain exercise performed on a glute-ham developer (GHD) machine. You start face down with hips on the pad and knees on the knee pad, then lower your torso forward and pull yourself back up using your hamstrings and glutes. It combines knee flexion and hip extension in one movement.
Muscle Group
Equipment Required
Glute Ham Raise Instructions
- Set up on a GHD machine. Knees on the pad, feet locked under the foot pads. Hips on the front pad.
- Start upright with torso perpendicular to the floor.
- Lower your torso forward by extending at the knees and hips.
- Continue until your body is roughly horizontal or below.
- Pull yourself back up using your hamstrings (knee flexion) and glutes (hip extension).
- Return to the upright starting position.
- Use slow, controlled movement. No momentum.
- Aim for 6 to 10 reps per set. This is very demanding.
Glute Ham Raise Form & Visual
Glute Ham Raise Benefits
- Combines knee flexion and hip extension in one movement
- One of the best hamstring exercises available
- Builds the hamstrings through full range
- Develops posterior chain strength
- Prevents hamstring injuries
- Builds eccentric hamstring control
Glute Ham Raise Muscles Worked
- Hamstrings (heavy — both knee flexion and hip extension)
- Gluteus maximus
- Erector spinae
- Calves (foot anchor)
- Core (stabilizer)
