Legs · Machine · Compound · Intermediate
Glute Ham Raise
PrimarySecondary
- Main muscles
- Hamstrings
- Also working
- Calves, Glutes
How to do it
- 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.
- 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.
- Return to the starting position, keeping your descent under control.
Swaps on other equipment
Each has the hamstrings as its main muscle and is also a pull, on a different piece of equipment.
Other hamstring exercises
- Floor Glute-Ham Raise · Bodyweight
- Front Box Jump · Other
- Front Leg Raises · Bodyweight
- Good Morning · Barbell
- Good Morning off Pins · Barbell
- Hamstring Stretch · Bodyweight
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake