Glute Ham Raise
How to do it
Starting position
- Secure your feet on the footplate and place your knees on the pad
- Straighten your upper body and look forward
- Cross your hands in front of your chest
Movement
- Slowly lower your upper body toward the floor
- Pull your body up using the back of your thighs
- Return to the starting position and repeat the movement
Breathing
Inhale as you lower your upper body and exhale as you raise it
Cautions
- Overarching your lower back can cause lower back pain, so brace your abs tightly
- It can strain your knee joints, so control your speed and move slowly
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Hamstrings |
|---|---|
| Secondary muscles | Glutes · Lower back · Calves |
| Equipment |  Back extension bench |
| Movement pattern | Hinge |
| Rep range | 6–12 reps |
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Representative exercise: Glute Ham Raise
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.