Tip: Glute Ham Raise Machine

Not using the GHR in your gym? You're missing out. It's a great knee-friendly, hip dominant movement.

This is the hamstring dominant variation of the glute ham raise.

  1. Lock your feet into the machine and begin with bent knees and an upright torso. Flex the abs to maintain a neutral spine through all phases. Lower your torso forward through a controlled negative until your knees and entire body are straight.
  2. Pause briefly and reverse direction by curling your bodyweight back to the starting position. You should experience a loaded stretch of your hamstrings. Avoid extending your lower back to cheat. To make the movement more glute dominant, add hip flexion and then extension to the end of the movement.

If you can do more than 8 reps using bodyweight, hold a plate to your chest. If it's too difficult to perform the positive portion, use the bars to push yourself back to the starting point and focus on the negative. Keep practicing these until you're strong enough to do the full movement.

Andrew Coates is a trainer who is focused on strength development for everyday people and young athletes. He’s a fitness writer, speaker, and host of The Lift Free and Diet Hard Podcast.

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