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Legs
Glute-Ham Raise
A supported knee-flexion exercise emphasizing the hamstrings.
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Target
Legs
Category
Lower body · Isolation
Difficulty
Advanced
Sets
3
Reps
6-10
Execution
How to perform
1. Adjust a glute-ham developer so your feet are secured and knees sit comfortably at the pad.
2. Brace your abdomen and keep your hips aligned with your trunk.
3. Lower forward under control by extending your knees without folding at the hips.
4. Curl back up using your hamstrings; use assistance or a shorter range if control is lost.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Adjust a glute-ham developer so your feet are secured and knees sit comfortably at the pad
- 2Brace your abdomen and keep your hips aligned with your trunk
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.