Glute-Ham Raise
The glute-ham raise works both functions of the hamstrings — knee flexion and hip extension — in a single movement. It builds bulletproof hamstrings and requires serious posterior chain strength.
How to Perform
Set up on a GHD machine with your knees on or just behind the pad.
Start with your torso perpendicular to the floor.
Lower yourself forward by extending at the knees, keeping hips extended.
Curl yourself back up using your hamstrings once you are parallel to the floor.
Squeeze your glutes and hamstrings to return to the starting position.
Common Mistakes to Avoid
Using momentum instead of muscular control.
Bending at the hips instead of keeping them extended.
Not going through the full range of motion.
Muscle Activation
Variations
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