Glute-Ham Raise (GHR)

Works the hamstrings in both their functions (knee flexion and hip extension) at once. Very demanding and protective against hamstring injuries.

• Compound
• Machine
• Advanced

How to do it

• Anchor your feet and rest your thighs on the pad
• Lower your torso under control and come up by bending your knees
• Keep your hips and torso aligned throughout the movement

Sets, reps and tempo

Ranges: 6–12 reps · 1–2 RIR

Tempo: Lower for 3 s resisting, come up with intent

Common mistakes

• Bending at the hips to shorten the path
• Dropping without braking the eccentric
• Losing the hip-torso line

Muscles worked

Primary

• Hamstrings

Secondary

• Glutes
• Erectors / lower back
• Calves

Alternatives

• Nordic Hamstring Curl
• Leg Curl (lying/seated)
• Back Extension (45° bench)