A prone bodyweight movement that eccentrically lengthens and concentrically shortens the hamstrings while the hips drive the torso upright. It emphasizes knee control and hip extension to strengthen the posterior chain.
How to do the Glute Ham Raise#
- Set the footplate and rollers so your ankles are secured and your knees sit just behind the thigh pad; lie face down on the bench.
- Brace your core and come to an upright torso with your knees bent to about 90 degrees.
- Slowly extend your knees to lower your body forward until your torso is roughly horizontal and you feel tension in the hamstrings.
- Pull yourself back by flexing the knees and driving the hips forward, squeezing the hamstrings and glutes to return to the vertical position.
- Optional: increase resistance by holding a weight plate on your chest or behind your neck, and move deliberately without using your hands to push.
Muscles worked#
- Primary: Hamstrings, Glutes
- Secondary: Calves, Lower back, Abs
Common mistakes#
- Pushing with the hands instead of using the hamstrings to pull you up.
- Allowing the hips to collapse or hinge forward rather than maintaining a straight line through the torso.
- Lowering too quickly and relying on momentum instead of controlled knee extension.
- Incorrect foot or knee placement so the rollers and pad do not stabilize the ankles and thighs.
