Glute Ham Raise

Technique

How to perform Glute Ham Raise

1. Begin by adjusting the equipment to fit your body.
2. Place your feet against the footplate in between the rollers as you lie facedown.
3. Your knees should be just behind the pad.
4. Start from the top of the movement.
5. Keep your hips extended as you begin the movement by extending the knees.
6. Drive your toes into the foot plate as you do so.
7. Keep your upper body straight, and continue until your body is horizontal.
8. Return to the starting position, keeping your ascent under control.

GymDaze demonstration

Watch Glute Ham Raise

Programming relevance

Muscles involved

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