Glute Ham Raise - Instructions, Variations & Alternatives

Muscles involved

• Hamstrings

• Calves

Also known as

• GHR
• Hamstring Raise

How to perform

Glute Ham Raise - High position

Glute Ham Raise - Low position

1. Set up & Starting position (commonly perform with a Glute Ham Bench aka GHD)
   Set up with the knees either directly on (harder) or slightly behind (easier) the pad, with the anckles firmly hold between the roller pads. Start the movement with your torso upright, your body should form a 90 degree angle while you’re bent at the knees.

2. Eccentric phase
   Lower your body by straightening your legs until your body is in a straight line and parallel to the floor.

3. Concentric phase
   Pull yourself back using your hamstrings until your body is upright. Repeat.

Exercise Alternatives

• Nordic Curl