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Glute-Ham Raise
Also written as Glute-ham raises
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
hamstrings
Also: gluteus maximus, calves, spinal erectors
Equipment
glute-ham developer, or a partner and a pad
Setup
- Anchor the feet in a glute-ham developer, or have a partner hold the ankles with the knees on a pad.
- Start with the body upright from the knees, trunk braced.
Execution
- 1.Lower the torso forward by extending the knees under control.
- 2.Resist the whole way down, keeping the hips extended and the body in a straight line.
- 3.Pull yourself back up by contracting the hamstrings.
Breathing
Inhale as you lower, exhale as you pull back up.
Form cues
- Keep the hips straight — do not fold at the waist.
- Fight the descent; that is where the strength is built.
- Squeeze the glutes to stop the lower back arching.
Common mistakes
- Breaking at the hips and turning it into a back extension.
- Falling to the bottom instead of lowering under control.
- Attempting full reps before you can control the eccentric.
Scaling & substitution
- Pushing off the floor at the bottom, or performing only the lowering phase, keeps the movement usable while strength builds.