Bench Glute-Ham Raise

Hamstrings, GlutesBench

A powerful movement targeting your hamstrings and glutes by securing your feet on a bench. It builds serious hamstring strength and pelvic stability, requiring high control throughout.

How to do it

1Anchor your feet securely under the bench and kneel on a soft pad.

2Align your torso and thighs so your body forms a straight line from knees to head.

3Slowly lower your torso forward, resisting gravity by engaging your hamstrings.

4Squeeze your hamstrings to pull your body back up to the vertical starting position.

Common mistakes

Bending at the hips, which takes the tension off your hamstrings.

Dropping too fast without control, risking hamstring strains.

Arching your lower back excessively, overloading your lumbar spine.

Breathing

Inhale as you lower your body forward; exhale as you pull yourself back up.

Make it harder or easier

To scale it down, gently push off the floor with your hands at the bottom of the movement.

To scale it up, hold a light weight plate against your chest.

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.