Glute Ham Raise
Glute Ham Raise is a compound powerlifting exercise using machine that trains the hamstrings.
PowerliftingMachineIntermediateCompoundPull
Primary muscles: Hamstrings
Secondary muscles: Calves, Glutes
How to do it
- Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
- Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
- Return to the starting position, keeping your descent under control.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Glute Ham Raise from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
