The glute ham raise is a bodyweight exercise that primarily targets the hamstrings, with secondary emphasis on the glutes and lower back. It is performed on a glute ham raise machine and requires significant strength and control to execute properly.
Also Works
GlutesLower Back
How to Perform
1
Adjust the glute ham raise machine to fit your body.
2
Position yourself face down on the machine with your ankles secured.
3
Place your hands on your chest or cross them over your chest.
4
Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
5
Continue lifting until your body is in a straight line from your head to your heels.
6
Pause for a moment at the top, then slowly lower your body back down to the starting position.