Glute-Ham Raise

Hamstrings, GlutesGHD Machine

An intense GHD exercise isolating the hamstrings and glutes through combined hip extension and knee flexion. Requires good physical conditioning.

How to do it

1Secure your feet between the GHD foot rollers with knees on the pad and torso upright.

2Brace your glutes and core to form a rigid, straight line from knees to head.

3Lower your torso forward under control by extending your knees.

4A slight hip bend is acceptable at the bottom to increase the range of motion.

5Flex your hamstrings and glutes to bend your knees and pull your body back upright.

Common mistakes

Dropping down fast and uncontrolled, risking a hamstring strain.

Excessive lower back arching, taking tension off the hamstrings and placing it on the spine.

Using momentum and swinging your torso to pull back up.

Breathing

Inhale as you lower down; exhale as you pull back to the top position.

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.