Glute Ham Raise (VERSION 2)
This exercise effectively targets the glutes and hamstrings through knee flexion and hip extension without added weight.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up on the glute ham raise machine with your knees close to the front edge of the pad and your ankles secured under the rollers, keeping your body straight from your knees to your head.
- 02
Brace your core, squeeze your glutes, and keep your hips extended to prevent them from bending during the movement.
- 03
Lower yourself forward under control by hinging only at the knees toward the floor until you can no longer maintain the position without your hips bending.
- 04
Pull yourself back up by forcefully squeezing your glutes and bending your knees until you return to the starting position with your body straight.
How to get started at the gym
§ 03 · SisuLiftGlute Ham Raise (VERSION 2) is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your spine in a neutral position and your hips fully extended throughout the movement. Do not let your lower back overextend. Adjust the machine so your knees are at the front edge of the pad and your ankles remain securely under the rollers.
This exercise effectively targets the glutes and hamstrings through knee flexion and hip extension without added weight.
More exercises: Hamstrings
§ 05 · Same muscles
Ready to start?
Your next personal record is waiting.
No commitment. No card. 14 days, and you decide yourself if it fits.