Glutes exercise

Glute Ham Raise

How to do the Glute Ham Raise with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Start with your knees bent at 90° so your body is straight and perpendicular to your lower legs. Your arms should be folded across your chest. Brace your core and slowly lower your torso forwards over the edge of the GHD (Glute ham developer machine) until you are horizontal.…
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Illustration showing the Glute Ham Raise
Targets

Muscles worked

Glutes muscle Glutes Primary Hamstrings muscle Hamstrings Secondary
Gear

Equipment

Lateral raise machine Lateral raise machine
Technique

How to do the Glute Ham Raise

  1. 1 Start with your knees bent at 90° so your body is straight and perpendicular to your lower legs.
  2. 2 Your arms should be folded across your chest.
  3. 3 Brace your core and slowly lower your torso forwards over the edge of the GHD (Glute ham developer machine) until you are horizontal.
  4. 4 Then return to the starting position explosively by contracting your hamstrings.