Glute-ham Raise
Learn how to do the Glute-ham Raise with proper form and technique. This body weight exercise primarily targets your Hamstrings, with secondary emphasis on Glutes, Lower Back.
How to Do the Glute-ham Raise
Follow these steps to perform the Glute-ham Raise with correct form:
- 1Adjust the glute-ham raise machine to fit your body.
- 2Position yourself face down on the machine with your ankles secured.
- 3Place your hands on your chest or cross them over your chest.
- 4Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- 5Continue lifting until your body is in a straight line from your head to your heels.
- 6Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 7Repeat for the desired number of repetitions.
Glute-ham Raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Main
Related Exercises
Frequently Asked Questions
What muscles does the Glute-ham Raise work?
The Glute-ham Raise primarily targets your Hamstrings. Secondary muscles worked include Glutes, Lower Back. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Glute-ham Raise?
No. The Glute-ham Raise is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Glute-ham Raise with proper form?
Start by adjust the glute-ham raise machine to fit your body.. Position yourself face down on the machine with your ankles secured. Place your hands on your chest or cross them over your chest. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
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