Glute Ham Raise

Technique

Position your ankles under the footpads of a glute-ham developer with your knees on the pad and torso upright. Lower your torso forward by bending at the knees, keeping your body in a straight line as long as possible. Use your hamstrings and glutes to pull yourself back up to the starting position. Keep your hips extended throughout the movement.

Steps

1. Secure your ankles under the footpads and place your knees on the pad
2. Brace your core with your torso upright
3. Lower your body forward under control from the knees
4. Maintain a straight line from your knees through your head
5. Contract your hamstrings and glutes to pull your torso upright

Common mistakes

• Hinging at the hips instead of keeping them extended
• Dropping forward too quickly during the lowering phase
• Overarching the lower back to finish the ascent
• Pushing off the pad with the hands

Variations

• Band-assisted glute-ham raise
• Weighted glute-ham raise
• Eccentric-only glute-ham raise
• Arms-overhead glute-ham raise

FAQ