Glute-Ham Raise
Compound exercise targeting the hamstrings on a machine. Hip hinge: push the glutes back with a flat back until you feel the hamstrings, then drive the hips forward to stand.
Muscles worked
- Glutes (primary)
- Hamstrings
Equipment
Machine
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.
Sets and reps to start with
3 sets of 10 reps, 75 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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