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Explore/Hamstrings

Glute-Ham Raise

Also called GHR

MachineCompoundTakes some practice
Front
Back
Primary Secondary

Works

Hamstrings

Also glutes, calves

You need

GHD / back-extension bench

Back extension / GHD setup →

How to do it

  1. 1Knees just behind the pad
  2. 2Lower until your body is horizontal
  3. 3Curl up by pulling with the hamstrings

Most common mistake

Turning it into a back extension.

Watch a demo
A
For hamstrings
#8 of 18
See the full list →
Research
79
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tension · 35%5/5
Loaded stretch · 25%4/5
Progression · 20%3/5
Low cost · 20%4/5
How scores work

Machine taken? Swap to

  • AB-Stance Romanian DeadliftDumbbell
  • ADumbbell Romanian DeadliftDumbbell
  • ARomanian DeadliftBarbell
  • SSeated Leg CurlMachine

Takes

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