Equipmentbody weight
Difficultyadvanced
hamstringsupper legs
Glute-Ham Raise
The glute-ham raise is a bodyweight exercise that primarily targets the hamstrings, with secondary emphasis on the glutes and lower back. It is performed on a glute-ham raise machine and requires significant strength and control to execute properly.
Step-by-Step Form & Technique
- 1.Adjust the glute-ham raise machine to fit your body.
- 2.Position yourself face down on the machine with your ankles secured.
- 3.Place your hands on your chest or cross them over your chest.
- 4.Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- 5.Continue lifting until your body is in a straight line from your head to your heels.
- 6.Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 7.Repeat for the desired number of repetitions.
Secondary Muscles
gluteslower back
Track Glute-Ham Raise in RepEight
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