How to do the Glute-Ham Raise
Step by step
- Set the bench so your thighs rest on the pad and your ankles sit between the rollers.
- Press the balls of your feet into the foot plate and start upright with your body in one straight line.
- Lower your torso forward slowly by straightening your knees, resisting with your hamstrings.
- Drive your toes into the foot plate and pull yourself back up with your hamstrings.
- Keep your hips straight throughout rather than bending at the waist.
The thing people get wrong
Lead the return by driving the toes into the plate and pulling with the hamstrings - keep your body in one line rather than bending at the hips.
Coaching cue
Lower only as far as you can still control, then pull straight back up.
Make it easier or harder
- Easier: Go part way down and come back before you lose control of the descent.
- Harder: Hold your arms straight out in front of you the whole set.
Muscles worked
- Primary: Hamstrings, Glutes
- Secondary: Core
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.