Glute-Ham Raise

Body region

• Legs
• Glutes

Muscles

Main

• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Gluteus Maximus
• Gastrocnemius

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Roman Chair

Technique

1. Set the glute-ham bench so your knees rest just behind the pad and your feet are locked between the rollers.
2. Start with your torso upright, hips straight and body in one line from knees to head.
3. Lower your body forward under control by straightening the knees, keeping the hips extended, until the torso is about parallel to the floor.
4. Pull yourself back up by bending the knees and driving your toes into the footplate.

Cues

• Squeeze the glutes so the hips stay straight.
• Lower slowly; the way down builds strength too.
• Use your hands to push off the floor or pad if you cannot complete the rep yet.

Common mistakes

• Bending at the hips and turning it into a back extension.
• Dropping fast into the bottom position.
• Setting the pad so far forward that the knees are crushed.

Alternatives

• Lying Leg Curl
• Romanian Deadlift