Animated GIF · Available via API
gif_boxGlute-ham Raise
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
isolation
Cal/min
4.3
Force
push
Glute-ham Raise is a beginner single-joint isolation pushing exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Lower Back.
list_alt Step-by-Step Instructions
Adjust the glute-ham raise machine to fit your body.
Position yourself face down on the machine with your ankles secured.
Place your hands on your chest or cross them over your chest.
Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
Continue lifting until your body is in a straight line from your head to your heels.
Pause for a moment at the top, then slowly lower your body back down to the starting position.
Repeat for the desired number of repetitions.
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