Napra

Glute Ham Raise

PowerliftingIntermediate HamstringsCalvesGlutes Glute-ham developer (GHD)Machine
Glute Ham Raise, step 1
1. Kneel on the glute-ham machine with your ankles locked under the rollers; straight from knees to head.
Glute Ham Raise, step 2
2. Lower forward slowly as one straight line, braking with your hamstrings, hips not bending. Pull yourself back up (push off with your hands if needed).

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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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