HamstringsAdvancedIsolation
Glute-Ham Raise
Hamstring curl on a GHD bench using your bodyweight.
Benefits
- Hamstrings at hip and knee together
- Athletic strength
How to do it
- Knees just behind the pad
- Lower with a straight body
- Curl up by pulling with the heels
Common mistakes
- Bending at the hips
- Using arms to push
Starting prescription
- sets
- 3
- reps
- 5–8
- Rest
- 120 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Knee · Avoid
Avoid with a moderate or worse knee limitation; use an easier alternative.
Alternatives
Similar
No equipment
Easier
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