Glute Ham Raise

What it is

This machine-based exercise is a powerful compound movement designed to strengthen your posterior chain. It primarily targets your hamstrings, with strong secondary engagement from your glutes and calves. You will use a specialized machine to perform a controlled lowering and raising motion.

Technique tips

• Adjust the machine so your knees are just behind the pad.
• Initiate the movement by flexing your knees, driving your toes into the footplate.
• Keep your upper body straight and core engaged throughout.
• Maintain a slight arch in your lower back; avoid rounding.
• Control your descent slowly back to the starting position.
• Focus on the hamstring contraction at the top of the movement.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.