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Hamstrings · Intermediate

Band-Assisted Glute-Ham Raise

Band-assisted glute-ham raise for controlled knee flexion and posterior-chain strength on a glute-ham developer.

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Band-Assisted Glute-Ham Raise demonstration

Exercise overview

Training details

HamstringsGlutesCalves

Equipment

Glute Ham Developer

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Secure your feet in a glute-ham developer and attach a resistance band so it assists your torso most in the lowered position.
  2. 02Begin upright from the knees with your hips extended and body in a straight line from knees to head.
  3. 03Keep your hips open as you extend the knees and lower forward under hamstring control.
  4. 04Contract your hamstrings to bend the knees and pull your body upright, using only enough band assistance to avoid folding at the hips.
  5. 05Finish tall without arching your lower back and repeat through the same controlled range.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionGlute-Ham Raise

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg CurlComparable substituteLying Leg CurlComparable substituteSlider Eccentric Hamstring Curl

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