Glute-Ham Raise

oec:glute-ham-raise

A closed-chain posterior chain exercise performed on a glute-ham developer that powerfully trains the hamstrings through knee flexion and hip extension.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: GHR, Glute Ham Developer Raise

How to do it

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.

Movement

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

Breaking at the hips and leaving the glutes behind to shorten the lever arm.: Squeeze your glutes throughout the movement to maintain neutral hip extension.
Hyperextending the lower back rather than flexing the knees to return to the top.: Brace your core tightly and focus on bending the knees rather than arching the lumbar spine.

Safety

Ensure the footplate and ankle rollers are completely locked in place before loading the machine.

Muscles

Hamstrings prime mover
Gluteus maximus synergist
Gastrocnemius synergist
Erector spinae stabilizer
Rectus abdominis stabilizer

Joints

Knee: Flexion, Extension
Hip: Extension, Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Knee flexion isolation, Hip hinge
Modality: Strength, Hypertrophy
Mechanics: compound
Force: pull
Laterality: bilateral
Kinetic chain: closed
Level: intermediate
Equipment: Glute-ham developer
Record: Repetitions
Load: bodyweight

Sources

wger: Glute-Ham Raise, by personal use (CC0-1.0)

This record: CC-BY-SA-4.0.

Data

glute-ham-raise.json