Barbell Glute-Ham Raise

Hamstrings, GlutesBarbell, Bench or GHR

An advanced exercise for hamstrings and glutes on a GHR machine using weighted resistance. Demands extreme core stability and body control.

How to do it

1Lock your feet into the GHR machine, rest your thighs on the pad, and hold a barbell against your chest.

2Lower your torso forward into a straight line from your head to your knees.

3Flex your hamstrings and glutes to pull your body back up.

4Bend your knees to pull yourself all the way into a vertical position.

5Lower yourself back down under control to the inclined starting position.

Common mistakes

Excessive lower back arching during the ascent — increases risk of lower back strain.

Bending at the hips instead of driving movement through knee flexion. atmospheric descent.

Dropping down rapidly and out of control on the eccentric phase.

Breathing

Inhale as you lower your torso forward and exhale as you pull up to vertical.

Make it harder or easier

To regress, put the barbell down and perform bodyweight reps. To progress, add weight or slow down the lowering phase.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.