To perform a glute ham raise, you need a sturdy glute ham raise bench. Take time to adjust the bench properly, and position yourself on the bench with your knees under the knee pad and the back of your calves against the ankle hook. Starting with your torso perpendicular to the floor, lower your torso until it is parallel to the floor, and complete the movement by raising your torso back up to the starting position.Continue Reading
Set up the glute ham raise bench to suit your body type and fitness level. Glute ham raise benches typically feature a fixed knee pad, a foot pad that can be adjusted vertically and horizontally and ankle straps. Position the height of the foot plate to fit your height, and move the foot plate closer or farther away from the knee pad, depending on your current strength level. The closer the foot plate is to the knee pad, the harder the glute ham raise becomes.
Place yourself on the bench with your knees slightly or directly behind the fixed knee pad. Press the back of your calves against the upper ankle hook.
Starting with your torso perpendicular to the floor, lower yourself in a fully controlled manner until your torso is parallel to the floor. Squeeze your hamstrings and glutes throughout the movement.
Raise your torso back to the perpendicular starting position by pulling upwards with your hamstring muscles and pressing your toes against the foot plate while keeping your glutes tight.