Glute Ham Raise

HamstringsMachineIntermediateCompound

Glute Ham Raise — finish position — Finish

Muscles worked

PrimaryHamstrings

SecondaryCalves, Glutes

How to do it

01
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.
02
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.
03
Return to the starting position, keeping your descent under control.

In the app

Glute Ham Raise appears when you own the machine and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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