Leg Training – Glute Ham Raises

Muscles Exercised

As the name implies, the glute ham raise exercises the glutes and the hamstrings. This exercise is a much more effective than simple isolation work, such as leg curls, because it trains the hamstring at both the knee and the hip joint.

Exercise Technique

• Place your ankles between the two roller pads with your feet pressed against the platform, your knees on the lower pad 2 inches behind the thigh pad, and your thighs pressed against the thigh pad.
• Keeping your body in a rigid line from your shoulders to your knees, lower your body until you are parallel with the floor; use your hamstrings to control your descent.
• Pull yourself upright, again keeping your body in a rigid line
• Don’t bend at the hips to lower your body, or push your hips back to come back up. Keep your hips forward and rotate around the knees.
• If necessary, a broomstick makes a good tool for assistance.

• Note: Moving your starting position so your knees are further down on the pad, and it rests higher on your thighs makes the lift easier

If you don’t have a glute-ham bench available, there are a number of stations you can use:

• Lat Pull-Down Machine: Anchor your ankles under the knee pads, with your knees on the padded seat.
• Seated Calf Raise: Again, anchor your angles under the knee pads and place your knees on the seat

• Smith Press: Anchor your ankles under the bar and place your knees on a flat bench