Powerlifting

Glute Ham Raise

The glute ham raise is an intermediate powerlifting exercise for your hamstrings, using machine.

Main muscles
Hamstrings
Also works
Calves, Glutes
Equipment
Machine
Level
Intermediate
Glute Ham Raise, starting position
Start
Glute Ham Raise, end position
Finish

How to do it

  1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
  2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
  3. Return to the starting position, keeping your descent under control.

Alternatives to the glute ham raise

Barbell hip thrust Barbell, Flat bench Kettlebell swing Kettlebells Romanian deadlift Barbell Seated Leg Curl Machine Back extension Back extension bench Cable pull-through Cable stack