Instructions

1

Sit on the decline bench with feet secured under the foot pad, torso upright, and hands positioned behind or across the chest. Maintain neutral spine alignment with shoulders back and chest up.

2

Engage your core by drawing the navel toward the spine. Position yourself at the top of the decline bench, ready to perform the flexion movement. Ensure secure foot placement and stable seating position.

3

Slowly lower your torso backward in a controlled manner by extending through the spine and core, allowing gravity to assist the movement. Keep hands positioned to support but not push off. Lower until you achieve a 45-90 degree angle or comfortable stretch in the abdominals.

4

Contract the rectus abdominis to crunch and lift your torso back to the starting upright position. Drive the movement through core engagement, bringing your chest toward your pelvis. Return to full sitting position at the top of the bench with controlled tension throughout.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliques

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Glute Ham Raise because it challenges the Rectus Abdominis through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliques to maintain control of the Body weight.

Exercise Variations

Dumbbell Glute Ham Raise
Cable Glute Ham Raise
Banded Glute Ham Raise

Beginner Tips

If you are new to the Glute Ham Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Glute Ham Raise