Band Glute Ham Raise
Supercharge your GHR! This advanced exercise adds resistance to build serious glute and hamstring strength. Proceed with caution!
The Band Glute Ham Raise is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back and calves / shins. You'll need: ghd machine or resistance bands.
Required Equipment
Band Glute Ham Raise Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
Band Glute Ham Raise Variations and Alternatives
How to do the Band Glute Ham Raise
Set up a Glute Ham Developer (GHD) machine and attach a resistance band at the base.
Slip the other end of the band over your neck or upper back for added resistance.
Position yourself on the GHD with your feet secured under the footpads and your thighs resting on the larger pad.
Your upper body should start from a position parallel to the floor.
Brace your core and ensure your body is in a straight line from the shoulders to the knees.
Begin the exercise by flexing your knees and using your hamstrings and glutes to raise your torso until you reach an upright kneeling position.
Squeeze your glutes at the top of the movement.
With control, lower your body back to the starting parallel position while resisting the force of the resistance band.
Perform the desired number of repetitions for your set.
Ensure movements are controlled throughout the exercise to avoid injury and maximize muscle engagement.
Rest as needed between sets and adjust the resistance of the band as per fitness level.
Please note, this exercise is advanced and should be performed with proper technique and caution to avoid injury. It's recommended to have experience with bodyweight glute ham raises before adding the resistance band.
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Band Glute Ham Raise FAQs
What muscles does the Band Glute Ham Raise work?
The Band Glute Ham Raise mainly works the hamstrings and glutes & hips, with help from the lower back and calves / shins. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Band Glute Ham Raise?
Ghd machine or resistance bands.
Is the Band Glute Ham Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Glute Ham Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Glute Ham Raise variations and alternatives?
Similar exercises include the Band Bent-Over Hip Extension, Band Deadlift, Band Good-Morning and Band Pull Through.
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