The Glute-Ham Raise

The Glute-Ham Raise (GH Raise, GHR) is great because it is one of the best movements for the posterior chain - lower back, glutes, hamstrings and calves.

Functionally, it is one of the best hamstring exercises because it trains your hamstring at both joints (knee and hip).

This is how your body was designed to work. When you run, jump or squat, your hamstrings are challenged at both joints.

And, unlike everyone's favorite hamstring exercise, the leg curl, the Glute-Ham Raise not only strengthens you hamstrings, it makes them darn near invulnerable to injuries.

Say goodbye to pulled hammies.

So How Do You Perform a Glute-Ham Raise?

Like I said in the intro, the Glute-Ham Raise is a very simple exercise to explain, but is a very difficult exercise to perform properly.

To do a standard Glute-Ham Raise using a Glute-Ham Raise bench, you start with your body in a horizontal position on the bench with your toes pushed into the toe plate.

Your knees will be set two inches behind the pad and your back will be rounded with your chin tucked.

You then push your knees into the pad and curl your body up with your hamstrings while keeping the back rounded.

As you approach the top position, squeeze your glutes to finish in a vertical position.

Simple

Watch the video below

Not everyone has access to an "official" Glute-Ham Raise

If this sounds like you, the "Natural" Glute-Ham Raise may be the exercise for you.

The technique is exactly the same, but instead of wedging yourself into a GHR bench, you have a partner hold down your legs while you kneel on a cushion of some sort.

Watch the video below.

If you don't have a GHR bench or a workout buddy to help you with some "Natural" Glute-Ham Raises, you will have to get a little more creative.

Here are some suggestions:

- Glute-Ham Raises on a Pulldown Machine
- Glute-Ham Raises on a Bench Press
- Glute-Ham Raises with a Barbell
- Glute-Ham Raises with a Bosu