machine·accessory
Glute-Ham Raise
hamstringsgluteslower-back
How to
The technique.
- 01
Adjust the GHR machine so your knees are just behind the pad and ankles are secured.
- 02
Start with your body in a straight line, arms crossed over your chest.
- 03
Slowly lower your torso by extending your knees and hinging at your hips, feeling a stretch.
- 04
Once parallel to the floor, powerfully contract your hamstrings and glutes to pull yourself back up.
- 05
Finish in the starting position, maintaining a straight line from head to knees.
Common mistakes
What goes wrong.
- ×Arching the lower back excessively, rather than maintaining a neutral spine.
- ×Using momentum or pushing off the pad, reducing hamstring engagement.
- ×Not achieving full range of motion, stopping short of parallel.
- ×Rushing the eccentric phase, losing control and muscle tension.
- ×Allowing the hips to sag, losing the straight body line.
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