Glute Ham Raise

Legs · Machine

How to do it

On the GHD, feet fixed and knees just behind the pad. Lower your torso controlling with the hamstrings and come up by flexing the knee and extending the hip at the same time. It works the hamstring in both of its jobs at once, which no other exercise does. You feel hamstrings and glutes. If you cannot come up, help yourself with a push off the ramp.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes

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