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Hamstrings · Machine

Glute Ham Raise

A compound movement that trains your hamstrings, done with a machine. Your calves and glutes help out.

Glute Ham Raise, starting positionGlute Ham Raise, end position
EquipmentMachine
TypeCompound
Push or pullPull
LevelIntermediate

Muscles you'll work

Glute Ham Raise muscles worked, front viewGlute Ham Raise muscles worked, back view
HamstringsPrimaryCalves · GlutesSecondary

How to do it

  1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
  2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
  3. Return to the starting position, keeping your descent under control.

More hamstring exercises

Lying Leg CurlsReverse HyperextensionSeated Leg CurlStanding Leg Curl
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