Setup and loading
Adjust the machine to your body.
How to do the glute-ham raise step by step
- Get into the machine with your feet against the footplate.
- From the bottom, pull yourself up with your hamstrings and calves.
- Lower under control.
Form cues
- Flat back
- Knees behind the pad
Common mistakes
- Bending at the hips
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Sets and reps for your goal
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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