Glute-Ham Raise
The GHR develops hamstrings, glutes and lower back in a complete movement on the GHD machine.
Updated
Glute-Ham Raise
The GHR develops hamstrings, glutes and lower back in a complete movement on the GHD machine.
Muscles Involved
- Hamstrings : knee flexion
- Glutes : hip extension
- Lower back : trunk extension
Step-by-Step Instructions
Step 1 — Position
Knees on GHD machine pad, feet locked in.
Step 2 — Descent
Torso horizontal, lower by extending the knees.
Step 3 — Ascent
Rise by flexing knees (hamstrings) and hips (glutes).
Sets and Reps
3 sets of 8-12 reps.
Common Mistakes
- Excessive hyperextension : stop at body alignment
- Momentum : controlled movement
- No hamstring contraction : focus on knee flexion
Safety Tips
Specialized GHD machine required. Gradual progression, this exercise is very demanding.
Variations
- Assisted GHR : with resistance band
- Weighted GHR : plate on chest
Who Is This Exercise For?
Intermediate to advanced. One of the best exercises for the complete posterior chain.
Diagrams and illustrations
Illustration: Glute-Ham Raise
The GHR develops hamstrings, glutes and lower back in a complete movement on the GHD machine.