Glute - Ham Raise

Recommendations: 1-2 Sets, 10-15 Reps

Intermediate Hamstrings Glutes Lower Back Calves Strength Glute Ham Raise Machine Compound Gym

Purpose: This exercise works the hamstrings, plus other muscles in the posterior chain.

Benefits: This exercise is one of the best movements for the posterior chain - lower back, glutes, hamstrings and calves. It trains your hamstrings a both hip and knee, unlike the leg curl.

Position yourself in the Glute-Ham machine in a horizontal position, with your toes pushed into the toe plate. Your knees are two inches behind the pad. Your back is rounded and your chin is tucked into your chest. This is the starting position. Push your knees into the pad and curl your body up with your hamstrings. Your back remains rounded and your chin remains tucked. As your reach a vertical position, squeeze your glutes. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Repeat for the required number of repetitions.

The Hamstrings is a group of muscles responsible for flexing the knee. Some members of the hamstring group also straighten the hip. Sometimes the term -leg biceps- is used instead of hamstrings but the leg biceps is actually part of the hamstring group.