Glute Ham Raise

Hamstring, core
Glute Ham Raise gif

Coach's Tips

It's a workout that requires a lot of strength in the back of your thighs and core. Try to maintain the tension when you move up and down.

How to Glute Ham Raise

Starting Position

1. Sit on the Glute Ham Raise machine and place your feet on the foot plate.

2. Place your knees on the padded knee rest.

3. Place your hands on the handles on either side of the machine.

Proper Form

1. Begin by slowly lowering your torso to the ground, keeping your back and legs straight throughout the movement.

2. Once your torso is close to the ground, pause and then reverse the motion by pushing through your heels and contracting your glutes and hamstrings, returning to the starting position.

Breathing Technique

1. As you lower your torso, inhale deeply.

2. As you push back up to the starting position, exhale forcefully.


1. Make sure to keep your back and legs straight throughout the movement.

2. Do not go too deep in the movement. Lower your torso only as far as you can without compromising form.

3. If you are a novice gym goer, start with a low weight and focus on perfecting your form before increasing the weight.

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