Glute Ham Raise

Start

Finish

How to do it

Lock the ankles into the GHD with the thigh pad under the hips, lower the torso forward by straightening the knees, then curl yourself back up by pulling the heels into the footplate.

Muscles worked

Primary: hamstrings · Also works: glutes, lower back

Equipment

Full gym

Common mistakes

• Hinging at the hips on the way up, which lets the lower back replace the hamstrings
• Setting the pad too far up the thighs so it becomes a back extension instead
• Attempting full unassisted reps before the eccentric is controlled

Variations

• Hands on the floor to assist the concentric
• Hold a plate at the chest once bodyweight is easy

Can't do this one? Swap it for

• Nordic Hamstring Curl
• Band-Assisted Nordic Curl
• Lying Leg Curl
• Back Extension

Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Conventional Deadlifthamstrings
• Dumbbell Romanian Deadlifthamstrings
• Downward-Facing Doghamstrings
• Seated Forward Foldhamstrings
• Lying Leg Curlhamstrings
• Nordic Hamstring Curlhamstrings