- Adjust the machine to have your feet between the footpads (and on the plate if there is one) and your knees just behind the big pad when you are in the "lying" position.
- Get on the machine in the "lying" position (straight body, parallel to the ground).
- Bend your knees to begin the movement and stop when your body is upright. Your upper body should stay straight and your back slightly arched.
- Get back to the "lying down" position with a slow and controlled movement.
Glute ham raise
Instructions
Tip!
If you do not have a suitable machine in your gym, you can do the alternative exercise.
Muscles
Primary muscles -
Hamstrings
Secondary muscles -
Calves
Abs
Lower back
Alternative exercises
At the gym, without equipment, to lose weight, to gain muscles ...
We have a plan for you!
I AM
A MAN
A WOMAN
I WANT TO
LOSE WEIGHT
GET FIT
BUILD MUSCLES
I WANT TO TRAIN
AT THE GYM
AT HOME
MY LEVEL IS
BEGINNER
INTERMEDIATE
ADVANCED
Great, we have the right plan for you.
DISCOVER MY PLAN
CLEAR AND EASY-TO-FOLLOW TRAINING PLANS
START NOW!
CHOOSE MY PLAN
CREATE
YOUR OWN WORKOUTS FOR FREE
I CREATE MY WORKOUT
Share your success
Use the hashtag #GoFitnessPlan to share your progress, stay motivated and connect with people from all around the world who also follow our plans.