Glute Ham Raise


We understand the GHR is one of the most important movements of any training program. Very few movements train the hamstrings at both joint angles (hip and knee). This is critical because this is how your body works when it runs, jumps, squats and pulls. If you’re going to do the movement we believe you should get maximal results. Think of the difference that could be made by strengthening these muscles with the right movement.



  1. 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.
  2. 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.
  3. Return to the starting position, keeping your descent under control.
  4. Repeat.


  1. remember to stretch after doing these or walking will suck the next day
  2. Ensure you are positioned to where you can come all the way upright, otherwise it will turn more into hyper-extensions for you lower back, with your glute-hams getting minimal work.


  1. Do not attempt this without a spotter. 


Target Muscles


Additional Muscles