HamstringsIntermediate

Glute Ham Raise

Powerlifting movement using Machine.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary HamstringsSupporting Calves, Glutes

Movement instructions

1
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.
2
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.
3
Return to the starting position, keeping your descent under control.

Technique guidance

Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Adjust the seat, pads, and range stops to fit before adding resistance, and keep hands clear of moving parts.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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