Glute Ham Raise Exercise Guide
Exercise Profile
- Target
- Hamstrings
- Equipment
- Body weight
- Body Part
- Thighs
- Primary Muscle
- Hamstrings
- Secondary Muscles
- Gluteus Maximus, Gastrocnemius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Glute-Ham Raise, Hip Extension Machine Exercise
Visualised Target Muscle Groups
Front
Back
How to: Glute Ham Raise
- Secure your feet under the foot pads and position your body over the pad to begin.
- Lower your upper body towards the ground in a controlled motion.
- Pause for a moment before contracting your hamstrings to lift your body back up.
- Perform repetitions while maintaining good form and control.
Common Mistakes
- Allowing the hips to raise prematurely.
- Using momentum instead of controlled movement.
- Not engaging the core, which can lead to back strain.
Modifications
- Perform the movement with a band for assistance.
- Reduce the range of motion if you feel discomfort.
Tips
- Ensure your knees are anchored properly to avoid sliding.
- Keep your movements controlled to maximize effectiveness.
- Engage your core to maintain stability throughout the exercise.
Glute Ham Raise Alternatives
Tags
hamstrings
glutes
strength
bodyweight
gym
lower body
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