🦵 Glute Ham Raise Form Guide
Build powerful hamstrings and glutes.
SportsReflector AI analyzes your Glute Ham Raise by tracking key body landmarks including hips, knees, and ankles. We monitor hip extension, knee flexion, and spinal alignment to ensure optimal muscle activation and injury prevention. Metrics tracked include range of motion, tempo, and stability throughout the movement.
Primary Muscles
Hamstrings
Equipment
Glute Ham Developer (GHD) machine
AI Score Categories
6 metrics tracked
What AI Analyzes in Your Glute Ham Raise
SportsReflector tracks 6 key metrics to generate your 0–100 form score.
AI Form Score
Every Glute Ham Raise session gets an overall form score plus category-level scoring for each metric above.
4 Glute Ham Raise Mistakes AI Catches
These are the most common Glute Ham Raise form errors — and the ones most likely to cause injury or limit your progress.
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.
Fix: Maintain a neutral spine throughout the entire movement. Engage your core to prevent excessive lumbar extension, focusing on hip extension rather than spinal movement. Your torso should move as a single unit with your hips.
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.
Fix: Control the descent throughout the entire range of motion, maintaining constant tension in the hamstrings and glutes. Aim for a slow, controlled eccentric phase (2-3 seconds) before initiating the concentric contraction.
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.
Fix: Ensure your feet are securely anchored but avoid actively pushing. Focus on pulling your heels towards your glutes and extending your hips to initiate the movement, driving through the hamstrings and glutes.
Not lowering the torso until it's parallel to the floor (or slightly below) or not fully extending the hips at the top limits the muscle activation and strength gains. This reduces the stretch on the hamstrings and the full contraction of the glutes.
Fix: Descend until your torso is parallel to the floor or slightly below, feeling a deep stretch in the hamstrings. Then, drive up until your body is in a straight line from knees to shoulders, achieving full hip extension.
Muscles Worked
Get Your Glute Ham Raise Form Score
Record your Glute Ham Raise on your iPhone and get an instant 0–100 AI form score with specific corrections for every mistake above.
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