Glute Ham Raise

What is Glute Ham Raise? The glute ham raise is a challenging bodyweight exercise that primarily targets the glutes, hamstrings, and lower back muscles. It involves raising and lowering your body while keeping your upper body fixed and hinging at the hips.

Glute Ham Raise Tutorial

1. Start by adjusting the footplate and knee pad to your desired settings on the glute ham raise machine.
2. Position yourself on the machine with your heels secured under the footplate and your thighs resting on the knee pad.
3. Cross your arms over your chest or place your hands behind your head for added challenge.
4. Keeping your back straight and core engaged, lower your torso towards the ground by bending at the hips.
5. Slowly raise your body back up to the starting position by contracting your glutes and hamstrings.

Common Mistakes

• Arching the back: Avoid arching your back during the movement to prevent strain on the lower back.

• Using momentum: Focus on controlled movements and avoid swinging your body to lift yourself up. - Not engaging the core: Ensure your core is activated throughout the exercise to maintain stability and prevent injury.

Tips for Better Results

• Start with your bodyweight only and gradually increase resistance as you build strength.

• Focus on the mind-muscle connection to fully engage the glutes and hamstrings. - Perform the exercise with slow and controlled movements to maximize muscle activation.

Muscles Worked

• Glutes - Hamstrings - Lower back