How to Do a Glute Ham Raise Exercise

If you want to give your posterior chain, specifically the hamstrings and glutes, the workout of a lifetime, then the glute ham raise is for you. A workout that only elite athletes can conquer but anyone can work at, the glute ham raise can be done almost anywhere and isolates some usually weak muscles. Follow these steps to do the glute ham raise.

Instructions

Difficulty: Challenging

1. Find a secure bar. To do the glute ham raise you either need a glute ham raise machine (which some gyms have) or a something that can hold your feet to the ground. A barbell loaded with lots of weight is a good option. A workout partner who can pin your feet down is another. You can also look around your house or neighborhood for a secure bar that is about 6 inches or so off the ground.
2. Secure your feet. The glute ham raised is performed face-down. To secure your feet, kneel down with your toes on the ground. Wedge your feet under the bar so that the bar is holding your heels or Achilles tendons. If you're working with a partner instruct them to hold your feet at that position. Make sure that the bar or your partner has your feet securely pinned to the ground.
3. Lower down. Lower yourself down by extending your knee from a 90-degree to a 180-degree angle. You should be lying flat at the end of the down portion of the exercise. You will find that as you approach the ground controlling the descent becomes much more difficult. So keep your hands out in front of you to catch yourself in case your hamstrings or glutes give out at the end of the lowering phase.
4. Lift back up. The lifting phase is the exact reverse of the lowering phase. Using your hamstrings and glutes, try lifting yourself back to a position where your thighs are at a 90-degree angle to your calves (in other words, to a kneeling position). The initial ascent is extremely difficult, so use your hands to help push you off the ground if needed.