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Glute Ham Raise

Kneeling on a pad with your feet locked, you lower your body forward and pull back up with the back of your thighs. Very hard.

advancedglute ham developer

Glute Ham Raise, start position
START
Glute Ham Raise, end position
END
BEFORE YOU START2
  1. Set the foot plate so your knees sit just behind the top of the pad.
  2. Start with bodyweight; it is harder than it looks.
HOW TO DO IT

Get into position

  1. Kneel on the pad with your feet locked under the rollers and your toes on the plate.
  2. Start upright with your body in a straight line from knees to head.
  3. Cross your arms over your chest and tighten your stomach.

Check: You are kneeling upright, locked in at the feet, with your body straight from knees to head.

Lower forward

  1. Lower your body forward slowly by straightening your knees, keeping your hips straight.
  2. Stop when your body is level with the floor or you cannot control it further.

Check: Your body is straight from knees to head, leaning forward or level, and your hips have not bent.

Pull back up

  1. Dig your toes into the plate.
  2. Pull with the back of your thighs to bend your knees and come back up.
  3. Push with your hands on the pad or floor if you need help.

Check: You are back upright with your hips still straight.

That is one rep. Repeat for your set.

Breathe in as you lower for about 3 seconds; breathe out as you pull back up.

MUSCLES WORKED
Glute Ham Raise: muscles worked, front view
Glute Ham Raise: muscles worked, back view

hamstringsglutescore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES3
  • Bending at the hips as you lower. Turns it into a back extension. Fix: Keep your hips straight; bend only at the knees.
  • Dropping fast and bouncing up. Fix: Lower over 3 seconds; use your hands to help on the way up if needed.
  • Knees too far back on the pad. Fix: Set the plate so your knees sit just behind the top of the pad.
SAFETY2
  • Have a hand ready to push off the pad or floor on the way up.
  • Expect cramping at first; stretch the back of your thighs between sets.
EQUIPMENT SETTINGS
  • glute ham developer · foot plate: set so your knees sit just behind the top of the pad · pad: knees on the curve, thighs on the pad
RELATED EXERCISES

easier: lying leg curl, seated leg curl

variants: lying leg curl

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