Glute-ham raise
- Muscle group
- Legs
- Primary muscles
- Glutes, Hamstrings
- Secondary muscles
- Calves, Lower back
- Place your legs between the ankle pads and your knees on the large pad, starting with your torso in an upright position.
- Slowly lower your torso forward by straightening your knees, keeping your body in a straight line from head to knees.
- Pull and raise yourself back up to the starting position by engaging your hamstrings and glutes without bending at the waist.
Tips
- Keep your hips extended so your body forms a straight line from knees to head throughout the lowering and raising phases.
- Lower yourself at a controlled pace that lets you reverse the movement under your own strength rather than dropping under gravity.
- Before you begin, confirm that your knees are positioned securely on the pad and your ankles are locked firmly between the pads so the setup stays stable throughout the set.
Common mistakes
- Bending at the hips as you lower or raise your torso, so the body breaks at the waist instead of moving as one unit from knees to head.
- Using a swinging or jerking motion to pull the torso back up rather than driving the movement with the hamstrings and glutes.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
