Glute Ham Raise
- Primary musclesHamstrings
- EquipmentMachine
- LevelIntermediate
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Glute Ham Raise".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsAdjust the machine to your height and lie face down with your ankles hooked under the rollers. Your knees should rest just behind the pad.
Start at the lowest point with your torso hanging down and your hamstrings stretched.
Contract your hamstrings and glutes to lift your torso, pressing your knees into the pad and keeping a slight natural arch in your lower back.
Continue until your body forms a straight vertical line.
Lower yourself back down slowly and under control, then repeat for the planned reps.
Avoid rounding or over-arching your spine at the top. Stop when your body is upright and your hips are fully open.
If the full movement is too hard, cross your arms over your chest and shorten the range until you build strength.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.