LegsBodyweightAdvanced
Glute Ham Raise
Learn how to perform Glute Ham Raise, a Legs exercise, with setup, breathing and common mistakes.
Glute Ham Raise · Preview
STEP 1
Setup
Secure your feet and ankles in the GHD and position your thighs firmly against the pad.
STEP 2
Start phase
Combine extending your torso with bending your knees to bring your body upright.
STEP 3
End phase
After rising upright, slowly extend your knees and incline forward into the starting position.
STEP 4
Target muscles
This movement primarily works your hamstrings, glutes. Focus on controlling the motion through these muscles.
STEP 5
Common mistakes
Avoid jerking through your lower back or performing the movement with loose foot support.
STEP 6
Breathing
Exhale as you rise and inhale as you lower forward.
STEP 7
Coach tip
Use your body weight. Adjust the pad spacing first and begin with a range you can control.
