How to Do Glute Ham Raise: Muscles Worked & Proper Form

Muscles Worked in Glute Ham Raise

Primary muscles worked:

• Hamstrings

Secondary muscles worked:

• Glutes
• Lower Back

How to Do Glute Ham Raise

1. Position yourself in a Glute Ham Raise machine with your knees on the support pad and feet secured under the footplate.
2. Keep your body straight from knees to head, engaging your core, and place your hands by your sides or across your chest.
3. Lower yourself slowly forward by bending at the knees, controlling the movement until your body is almost parallel to the floor.
4. Once you reach the bottom position, pull your body back to the starting position by engaging your hamstrings and glutes.
5. Repeat for reps.

Commentary

The glute ham raise is an excellent exercise for strengthening the hamstrings and glutes. It provides effective isolation of the posterior thigh muscles, improving both strength and endurance