Glute Ham Raise

Name: Glute Ham Raise — demonstration
Uploaded: 2026-07-02T20:02:40Z
Description: Set yourself up on a glute ham raise machine. The ankle pad should be against your Achilles heel, and your knees should be on the platform supporting your hips. Push the balls of your feet against the foot platform if your machine has one.

Reps Only

Details

NameGlute Ham Raise

EquipmentMachine

Primary MuscleHamstrings

Auxiliary MusclesGlutes

Instructions

1Set yourself up on a glute ham raise machine. The ankle pad should be against your Achilles heel, and your knees should be on the platform supporting your hips. Push the balls of your feet against the foot platform if your machine has one.
2With your torso upright, knees bent, and ankles secure, cross your arms in front of your chest, retract your shoulder blades, and inhale.
3Extend with control your legs and bring your torso forward and down while keeping your back and hips rigid.
4Descend as much as possible––ideally, until your knees are almost entirely straight.
5Engage your posterior chain to bend your knees and raise your torso to the starting position. Exhale near the top.