Legs / Intermediate / Compound (multi-joint)

Glute Ham Raise

A machine exercise for the hamstrings, with the calves and glutes assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes

Equipment

Machines

Movement pattern

Knee flexion, Hip extension

Level

Intermediate

Type

Legs, Compound (multi-joint)

How to do it

1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
3. Return to the starting position, keeping your descent under control.

Common mistakes

• ✗ Dropping down without control.

  Why it hurts: The hamstrings are loaded hard while lengthening; losing control can strain them.

  ✓ Instead: Lower as slowly as you can, use your hands to catch and push back, and add range over weeks.

• ✗ Bending at the hips to make it easier.

  Why it hurts: The hamstrings stop working at length, which is where sprinters need strength.

  ✓ Instead: Keep a straight line from knees to shoulders as you lower.

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