Glute Ham Raise — Form Analysis
Build powerful hamstrings and glutes.
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Primary Muscles
Equipment
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Common Mistakes
Hyperextending the Lower Back
Arching the lower back excessively at the top of the movement shifts tension away from the hamstrings and glutes to the lumbar spine. This can lead to lower back pain and potential disc issues due to compressive forces.
Losing Tension at the Bottom
Allowing the body to 'flop' or relax completely at the bottom of the movement reduces the eccentric loading on the hamstrings. This diminishes the exercise's effectiveness for strength and hypertrophy, and can increase injury risk upon reversal.
Pushing Off with Toes/Feet
Using the feet to push off the footplate or straps to initiate the concentric phase reduces the work done by the hamstrings and glutes. This turns the exercise into more of a calf or quad-dominant movement, negating its primary purpose.
