Glute Ham Raise
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Bodyweight
- Type
- Compound
How to do it
- Lock your ankles between the rollers with your feet on the plate and your knees just behind the thigh pad.
- Start with your body horizontal and straight from knees to head, with your glutes squeezed.
- Push your toes into the plate and bend your knees to pull your body up to upright, keeping your hips straight.
- Lower slowly back to horizontal without bending at the hips.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- HamstringsMain
- GlutesHelping
- Lower backHelping
Also known as
GHR · Glute-Ham Raise · Glute Ham Raise (Bodyweight)