Glute Ham Raise
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The Glute Ham Raise is a strength exercise performed on a specialized machine that anchors the feet and knees while allowing the torso to hinge forward and return via controlled hip and knee extension. Its primary purpose is to build posterior chain strength, targeting the hamstrings, glutes, and lower back for improved hip stability and athletic power. It's ideal for athletes, powerlifters, and those addressing hamstring weaknesses, requiring access to a glute-ham developer machine.
How to Perform Glute Ham Raise
- 1Position yourself on the glute ham machine facing the pad, kneeling with knees secured under the knee pads and thighs flush against the thigh pad.
- 2Cross your arms over your chest or place hands behind your head, keeping your torso upright and core engaged.
- 3Inhale deeply, then slowly lower your upper body forward by hinging at the knees, allowing your hamstrings to stretch while maintaining a straight line from head to knees.
- 4Lower until your torso is just above parallel to the ground or at your maximum controlled range without rounding the back.
- 5Exhale as you forcefully contract your hamstrings and glutes to pull your torso back up to the starting upright position.
- 6Pause briefly at the top to squeeze your hamstrings, then repeat for desired reps.
- 7Key form tips: Keep your hips extended and back neutral throughout—avoid arching or rounding. Control the descent to prevent swinging. If too challenging, hold a plate to your chest for assistance or use bands for support. Common mistakes: Using momentum instead of hamstrings, or letting hips drop below knees.