Beginner
GLUTE-HAM RAISE
Upper legs
Body Part
Hamstrings
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Hamstrings
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the glute-ham raise machine to fit your body.
2
Step:2 Position yourself face down on the machine with your ankles secured.
3
Step:3 Place your hands on your chest or cross them over your chest.
4
Step:4 Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
5
Step:5 Continue lifting until your body is in a straight line from your head to your heels.
6
Step:6 Pause for a moment at the top, then slowly lower your body back down to the starting position.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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