machine isolation Activity intensity • Moderate ✓ shoulder safe ✓ lower back safe ✓ wrist safe

GHD Glute-Ham Raise

Primary Muscles: hamstrings, glutes

Secondary Stabilisers: calves, erector spinae

DEFAULT REP RANGE

6-10 reps

INTERVAL REST TARGET

120s

DIFFICULTY

advanced

Biomechanical Coaching Cues

Set the footplate so your knees sit just behind the crest of the main pad.
Keep your hips extended in line with your torso as you extend at the knees toward horizontal.
Dig your toes into the plate and curl yourself back up using hamstrings and calves.

Same movement pattern