Glute Ham Raise

Instructions

1
Sit on the captain's chair or decline bench with back firmly against the backrest. Grasp the handles at your sides for stability. Keep your torso upright and legs extended straight or slightly bent.
2
Position your hands gripping the handles securely. Engage your core muscles. Feet remain in contact with the footrest or hang freely depending on equipment design. Maintain upright posture throughout.
3
Slowly lower your legs by extending them downward in a controlled manner, allowing hip flexion to increase. Keep legs relatively straight or slightly bent. Lower to approximately 90 degrees or until you feel abdominal tension but before lower back arches.
4
Contract abdominal muscles and pull legs upward and slightly toward your torso, lifting knees up. Bring knees to approximately chest height or as high as comfortable. Return to starting position with controlled movement.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliquus Externus, Obliquus Internus, Transversus Abdominis, Hip Flexors
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Abdominis, the Glute Ham Raise is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Thighs, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Improves overall Thighs stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • 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.
  • Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Thighs.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Control the eccentric (lowering) phase of the Glute Ham Raise for 3-4 seconds to drastically increase time under tension.

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.

Frequently Asked Questions