GLUTE HAM RAISE
Posterior Chain Strength and Control
Primary Muscles
Exercise Description
Secure your feet, keep your body straight, lower under control by hinging at the knees while engaging the glutes and hamstrings, then rise back up smoothly to the start position.
How To Perform
Adjust the GHD so your knees rest just in front of the pad and your ankles are locked in securely.
Start tall with your body in a straight line from head to knees, ribs down and glutes lightly engaged.
Keeping your torso and hips aligned, lower your body by extending at the knees while maintaining tension through the hamstrings and glutes.
Descend under control until you approach horizontal (or your current range), avoiding any collapse through the lower back.
Drive your toes into the footplate and squeeze the hamstrings and glutes to return to the start with smooth, controlled tempo.
Expert Tips
Control the eccentric - Avoid dropping fast. Slow lowers build strength safely and improve hamstring resilience.
Use assistance if needed - Adjust the incline or use a band/partner assist to learn the pattern without overstraining.
Stay straight, not hyperextended - Keep ribs down and avoid arching the lower back to keep tension on hamstrings and glutes.
Cushion the knees - Ensure proper pad setup to protect the knees and improve comfort and leverage.
Warm up thoroughly - Prioritize posterior chain activation and dynamic prep to reduce injury risk.
Common Mistakes
Using momentum - Swinging or bouncing reduces muscle engagement and increases injury risk.
Breaking body alignment - Piking at the hips or arching the lower back shifts tension off the target muscles.
Foot/ankle setup too loose - Poor anchoring compromises leverage and control during the movement.
Going beyond safe range - Only lower as far as you can maintain tension and spinal neutrality.
Info – Glute Ham Raise
The Glute Ham Raise (GHR) is a premier posterior chain exercise targeting the hamstrings and glutes while reinforcing lower-back durability. Prioritize controlled movement and maintain a straight body line throughout. Beginners should use assistance or reduced range; advanced lifters can add resistance. Set the pad to cushion the knees and warm up thoroughly to improve performance and reduce injury risk.
Equipment Required
Glute Ham Developer (GHD) machine.