Glute-ham raise
- Advanced
- Machine
Body in line on the way down; pull with hamstrings
Muscles worked
- Primary:
- Hamstrings
- Secondary:
- Glutes, Calves
How to do it
- Set up in the machine with your ankles hooked and your knees just behind the pad.
- Keeping your body in line, lower your torso by extending your knees under control.
- Pull with your hamstrings, bending your knees until you're back up.
Common mistakes
- Bending at the hips instead of keeping your body in line.
- Dropping down without controlling the descent.
Tips
- Push off with your hands at first to finish the way up.
- Harder than the machine leg curl, easier than the Nordic curl.