Weighted Glute-Ham Raise

Weighted Glute-Ham Raise


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 weight plate against upper chest or behind neck.


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.


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.

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