Glute Ham Raise
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Lower back, Calves
- Equipment
- Body weight
- Movement pattern
- None
Steps
- 1 Position yourself on the glute-ham developer with your ankles secured under the foot pads and your thighs resting on the main pad. Let your torso hang forward towards the floor, keeping your hands crossed over your chest.
- 2 Engage your glutes and hamstrings to extend your hips, raising your torso until your body forms a straight line from your head to your heels, parallel to the floor.
- 3 Continue the movement by bending your knees, pulling your body further upward until your torso is upright and your knees are on the pad.
- 4 Slowly reverse the motion by extending your knees and flexing your hips, lowering your body back through the horizontal position until your torso is hanging forward again.
