{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "GHR",
      "kind": "abbreviation"
    },
    {
      "text": "Glute Ham Developer Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "hamstrings",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "isolation-knee-flexion",
      "hinge"
    ],
    "mechanics": "compound",
    "force": "pull",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "eccentric-emphasis"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "weight-plate",
      "resistance-band"
    ],
    "required": [
      [
        "ghd"
      ]
    ]
  },
  "external_ids": {
    "wger": "2478"
  },
  "id": "oec:glute-ham-raise",
  "instructions": {
    "setup": [
      "Adjust the glute-ham developer so your thighs rest comfortably on the curved pad with your knees just behind the apex.",
      "Lock your ankles firmly between the foot rollers with your feet flat against the toe plate.",
      "Start upright with your knees bent, hips extended, and arms crossed over your chest."
    ],
    "steps": [
      "Lower your body forward by extending at the knees in a controlled eccentric motion while keeping your torso and hips in a straight line.",
      "Once your body is nearly parallel to the floor, pull yourself back up by flexing hard through the hamstrings and driving your toes into the footplate.",
      "Finish in the upright vertical position by fully contracting your hamstrings and glutes."
    ],
    "breathing": "Inhale as you lower your torso toward the floor; exhale forcefully as you curl back up to the starting position.",
    "cues": [
      "Stay in one straight line from knees to shoulders.",
      "Drive your toes into the plate.",
      "Pull through the back of your knees."
    ],
    "common_faults": [
      {
        "fault": "Breaking at the hips and leaving the glutes behind to shorten the lever arm.",
        "correction": "Squeeze your glutes throughout the movement to maintain neutral hip extension."
      },
      {
        "fault": "Hyperextending the lower back rather than flexing the knees to return to the top.",
        "correction": "Brace your core tightly and focus on bending the knees rather than arching the lumbar spine."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the footplate and ankle rollers are completely locked in place before loading the machine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Glute-Ham Raise",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Glute-Ham Raise",
        "url": "https://wger.de/en/exercise/2478/view-base",
        "license": "CC0-1.0",
        "author": "personal use"
      }
    ]
  },
  "setup": {
    "position": "kneeling"
  },
  "status": "active",
  "summary": "A closed-chain posterior chain exercise performed on a glute-ham developer that powerfully trains the hamstrings through knee flexion and hip extension."
}