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Glute Ham Raise exercise guide showing 4 movement steps using GHD machine
Glute Ham Raise exercise guide showing 4 movement steps using GHD machine
Hamstrings4 steps•6s movement guide

Glute Ham Raise exercise image and instructions

See how to do Glute Ham Raise in a clear 4-step exercise image with concise instructions. Focus: semimembranosus using GHD machine.

#bilateral#equipment#erectorspinae#ghdmachine#glutes#hamstrings#isolation#proneorforwardsupportedonthedeclaredstation#repetition#semimembranosus
Read the detailed Glute Ham Raise tutorial →

Short instructions

How to do Glute Ham Raise

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Set the knees at the machine or bench pivot, secure the ankles, brace the trunk, and begin Glute Ham Raise with the hips aligned to the support.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and flex the knees, drawing the heels toward the body while preventing the hips from lifting or the lower back from arching.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Control the shortest hamstring position that can be reached without losing hip or trunk alignment.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and extend the knees slowly, resisting the load until the hamstrings return to a lengthened starting position.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Glute Ham Raise setup, maintain controlled joint alignment, and stop if the movement causes pain.

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