Weighted Glute-Ham Raise

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Weighted Glute-Ham Raise

Instructions

Place ankles between ankle roller pads with feet on vertical platform and position knees on pad with lower thighs against large padded hump. Position weight plate against upper chest or behind neck.

Execution

From upright position, lower body by straightening knees until body is horizontal. Continue to lower torso by bending hips until body is upside down. Raise torso by extending hips until fully extended. Continue to raise body by flexing knees until body is upright. Repeat.

Comments

Weight can be positioned closer (easier) or further away (harder) from hips to adjust intensity; see Arm Position During Waist Exercises. Exercise can be performed without added weight until more resistance is needed.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Isolated
 Force: Pull

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Antagonist Stabilizers

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