Fitness
Glute-Ham Raise
The glute-ham raise (GHR) trains knee flexion and hip extension on a dedicated bench, building hamstrings and glutes for sprinting, jumping, and posterior-chain strength.
The glute-ham raise (GHR) trains knee flexion and hip extension on a dedicated bench, building hamstrings and glutes for sprinting, jumping, and posterior-chain strength. Begin with assisted negatives and partial range before full reps.
Keep hips extended and ribs neutral—do not break at the waist. Pair with Nordic progressions for comprehensive hamstring resilience.
Sudden high volume can cause severe soreness; ramp slowly.
Common questions
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GHR vs Nordic curl?
GHR combines hip extension and knee flexion on a bench; Nordics emphasize eccentric knee flexion with feet anchored.
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How do I progress if I cannot do one rep?
Use band assistance, push-off from a box at the bottom, or focus on slow negatives until full reps are available.
Related terms
Put Glute-Ham Raise into practice
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