Glute-Ham Raise

Setup

1. 01Adjust the GHD so the knees sit just behind the pad and the ankles are locked under the rollers.
2. 02Set the footplate so the feet press firmly into it.
3. 03Start with the torso upright and the body in a straight line from knees to head.
4. 04Cross the arms over the chest or hold them at the sides.

Execution

1. 01Lower the torso forward by letting the knees extend under control.
2. 02Keep the hips extended and the body rigid all the way down.
3. 03At the bottom, pull with the hamstrings by flexing the knees.
4. 04Curl the body back up to the vertical start position without bending at the hips.

Checkpoints

• -The body stays in one line from knees to shoulders; no hip break.
• -The descent is slow and controlled, not a free fall.
• -Toes press into the footplate to add calf assistance.
• -The glutes stay squeezed to keep the hips locked out.

Common mistakes

• -Piking at the hips to make the pull easier.
• -Dropping through the eccentric with no control.
• -Hyperextending the lower back at the top.
• -Setting the pad too far forward and cutting the range short.