Glute Ham Raise
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Set up on a GHD with the feet against the plate and the thighs on the pad, hips just off the front of it.
- Start upright with the body in a straight line from knees to head.
- Lower under control by straightening the knees until the torso is roughly horizontal.
- Pull yourself back up by driving the toes into the plate and curling the knees closed.
FORM TIPS
- A knee-flexion movement done under bodyweight, not a back extension: keep the hips locked out so the hamstrings do the work rather than turning it into a hinge.
TARGET MUSCLES
Primary
- Hamstrings
- Glutes
Secondary
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.