The Glute-Ham Raise

T- Nation describe the glute-ham raise (GHR) as "one of the most popular posterior chain exercises in the lifting world."

BENEFITS

It's certainly a powerful exercise that helps you build strong hamstrings without the need to load your back (via more common Deadlift and Good Morning exercises).

Perform it properly and you'll improve your sprinting speed and jumping ability alongside the powerful benefits of having a solid posterior chain.

Most decent gyms will have a GHD machine, but if not look out for some alternatives that we'll be posting over the next fe weeks.

Method

This is very different to the back extension. This exercise needs you to keep your back in the same position throughout.

  1. Position your knees as close to the pad as possible.
  2. Start the exercise by squeezing your hamstrings, glutes and abs.
  3. Extend your legs bringing your torso down so that your body is aligned and parallel to the floor.
  4. Keep your body straight and ensure your feet are pressed against the foot platform.
  5. Elevate your body into a vertical position by bending your knees (pull them down), activating your hamstrings and continuing to push your toes against the foot platform.
  6. Avoid bending at the hip
  7. The key is to keep your torso and spine aligned at all times.
  8. Stay as straight as possible from knee to shoulder.