Glute-Ham Raise (hands behind hips)

Glute-Ham Raise (hands behind hips)


Utility: Basic or Auxiliary
Mechanics: Isolated
Force: Pull


Place ankles between ankle roller pads with feet on vertical platform and position knees on pad with lower thighs against large padded hump. Position hands behind hips.


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.



Movement can be made easier by having partner assist in raise by pulling up on shoulders (from front) or chest (from side).


Exercise can be made more challenging by placing hands further up toward neck or head. See Arm Position During Waist Exercises. Also consider performing Hamstring Raise.

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