How to do glute ham raise

Coach's Tips

This exercise emphasizes the strength in your posterior thigh muscles and core. Focus on maintaining tension while moving up and down.

Start Position

1. Position yourself on the Glute-Ham Raise machine, securing your feet on the footplate.

2. Kneel on the cushioned support pad.

3. Grasp the handles situated to the sides of the equipment.

Proper Form

1. Gradually lower your upper body towards the floor, ensuring your back and legs remain aligned and straight during the motion.

2. Pause once your upper body is near the ground, then press through your heels, engaging your glutes and hamstrings, to return to the initial position.

Breathing Technique

1. Inhale deeply as your torso descends.

2. Exhale with force as you rise back to the starting stance.

Precautions

1. Maintain a straight alignment of your back and legs throughout the exercise.

2. Avoid descending too far; only lower your torso as much as you can without losing form.

3. For beginners, start with minimal weight and prioritize mastering the technique before adding more weight.