Glute Ham Raise

GymDaze demonstration

Watch Glute Ham Raise

Technique

How to perform Glute Ham Raise

1. Secure your ankles against the glute-ham developer's footplate and adjust the pad to support your thighs while leaving your hips free to hinge.
2. Start with the knees extended and fold forward at the hips, keeping the spine controlled rather than rounding through it.
3. Extend the hips until your torso aligns with your thighs.
4. Continue upward by bending the knees until the thighs and torso are near upright, keeping the feet secured.
5. Lower under control by extending the knees, then hinge forward at the hips to return to the bottom position.
6. Repeat the hip-extension and knee-flexion sequence without pushing up with your hands.

Programming relevance

Muscles involved

Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus, Gluteus Maximus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.