Glute Ham Raise
IntermediateMachineCompoundPullPowerlifting
How to do it
- 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.
- 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.
- Return to the starting position, keeping your descent under control.
Muscles worked
Primary:Hamstrings
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More hamstrings exercises
90/90 Hamstring
Body only · Beginner
Alternating Hang Clean
Kettlebells · Compound · Intermediate
Ball Leg Curl
Exercise ball · Isolation · Beginner
Band Good Morning
Bands · Compound · Beginner
Band Good Morning (Pull Through)
Bands · Compound · Beginner
Box Jump (Multiple Response)
Other · Compound · Beginner
This is one card in your program builder
Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.