Glute Ham Raise
Glute Ham Raise is a strength - knee flexion and posterior-chain control exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Gastrocnemius, Soleus, Gluteus maximus
- Exercise type
- Strength - knee flexion and posterior-chain control
Exercise technique
- Machine
Adjust the footplate and rollers to your height and secure your ankles.
- Knee position
Place your knees near the rear edge of the pad to control the movement path.
- Start
Extend your torso forward with your hips aligned with your legs.
- Raise
Press your toes into the plate and bend your knees to lift your torso.
- Top
Bring your torso upright above your knees without folding at the hips.
- Lower
Slowly extend your knees and lower your torso forward as one unit.
- Assistance
If alignment fails, reduce the load with a shorter range or suitable hand support.
Key technique points
- Check foot security.
- Keep your hips aligned with your torso.
- Produce knee flexion under control.
- Slow the descent.
- Do not overarch your lower back.
- Adjust the pad for knee contact.
Common mistakes
Folding at the hips
Do not push your hips back to lift your torso.
Arching the back
Do not excessively extend your back in place of hamstring strength.
Free fall
Do not release muscular control on the descent.
Loose feet
Do not start with an adjustment that lets your ankles slip out of the rollers.
Incorrect knee position
Do not allow uncomfortable pad pressure on the knee joint.
Using the head for momentum
Do not lift your torso by throwing your neck backward.
Frequently asked questions
Glute Ham Raise: why is “Folding at the hips” a mistake?
Do not push your hips back to lift your torso.
Glute Ham Raise: why is “Arching the back” a mistake?
Do not excessively extend your back in place of hamstring strength.
Glute Ham Raise: why is “Free fall” a mistake?
Do not release muscular control on the descent.
Glute Ham Raise: why is “Loose feet” a mistake?
Do not start with an adjustment that lets your ankles slip out of the rollers.
Glute Ham Raise: why is “Incorrect knee position” a mistake?
Do not allow uncomfortable pad pressure on the knee joint.
Glute Ham Raise: why is “Using the head for momentum” a mistake?
Do not lift your torso by throwing your neck backward.
What should I focus on when doing Glute Ham Raise?
Check foot security. Keep your hips aligned with your torso. Produce knee flexion under control. Slow the descent. Do not overarch your lower back. Adjust the pad for knee contact.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.