Description:
The Weighted Glute-Ham Raise is a posterior chain exercise that targets the hamstrings along with the glutes and lower back.
Benefits:
- Builds strength and size in the hamstrings.
- Develops the glutes and posterior chain.
- Supports sprinting, jumping, and deadlift strength.
- Helps protect the knees and lower back.
- Improves hip hinge or knee flexion strength.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Hamstrings
Secondary Muscles
- Gluteus Maximus
- Calves
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Anchor your feet and start kneeling tall with your body straight.
- Lower your torso toward the floor by straightening your knees under control.
- Keep your hips extended and your body in a straight line.
- Curl yourself back up by bending your knees and contracting the hamstrings.
- Repeat for the desired reps.
Common Mistakes:
- Rounding the lower back on hinge movements.
- Using momentum or bouncing.
- Cutting the range of motion short.
- Hyperextending the lower back at the top.
- Going too heavy at the expense of form.
Variations:
- Lever Selectorized Lying Leg Curl
- Dumbbell Romanian Deadlift
- Barbell Good-morning
- Glute-Ham Raise
Safety Tips:
- Keep the back flat and core braced on hinge movements.
- Control the weight in both directions.
- Use a full but pain free range of motion.
- Stop if you feel lower back or knee pain.
Additional Information:
The glute ham raise is one of the most effective hamstring builders, training both knee flexion and hip extension. Build up the range gradually.
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