Glute Ham Raise (V2)

Expert Advice

Control the descent and use your glutes and hamstrings to pull yourself back up, rather than relying on momentum.

Adjust the glute ham developer (GHD) machine to fit your body size.
Secure your feet between the footpads and lie face down with your thighs on the larger pad.
Start with your body in a straight line from head to knees.
Slowly lower your torso forward while keeping your back straight.
Use your hamstrings and glutes to pull your body back to the starting position.
Repeat for the desired number of repetitions.

Primary

Hamstrings40%

Quads30%

Secondary

Calves15%

Glutes15%

Equipment

Special Bench

Exercise Type

Strength