How To Target Your Glutes | Glute Ham Raise Machine

Few movements isolate the hamstrings and hips without additional loading than the glute-ham raise. While movements like the Romanian deadlift, good morning, and stiff-legged deadlift all have their place, lifters can use the glute-ham raise to build muscular conditioning and hypertrophy in the hamstring, glutes, and lower back without touching a weight.
Unsurprisingly, the glutes and hamstrings are the target muscles of the glute-ham raise. The gluteal muscles are a group of three muscles that make up your buttocks: the gluteus maximus, gluteus medius, and gluteus minimus.
It is extremely important to train all three muscles which is why the glute-ham raise is one of the best gluteus medius and gluteus maximus strengthening exercises you will find.
The glute-ham raise secondarily engages your lower back (spinal erectors), upper back (rhomboids) and calves (gastrocnemius and soleus). Throughout the glute-ham raise, your lower and upper back activate to stabilize your upper body.
Common Glute-Ham Raise Mistakes
After bending downwards to reach the point at which the body is parallel to the floor, many people have the tendency to hyper-extend their back as they raise upwards.
A hyper-extended back during the glute-ham raise simply occurs due to a lack of strength in the hamstrings.
If you feel major lower back tension during this exercise, you are probably hyper-extending your back. Don’t get discouraged!
The glute-ham raise is a difficult exercise. With steady practice, you will master the form in no time.
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[@billb744]

Go all the way down to stretch glute, back, and decompress vertebrae 😊

[@indrajrosandi1806]

my gym has the GHD machine like this but the feet pads can't be adjusted. The fear of accidentally falling to the front while doing this is REAL! lol

[@rastarich8835]

Thank you

[@penjaminfranklin]

This isn't a glute ham raise

[@beyondview]

then what is it?

[@penjaminfranklin]

​@@beyondviewIn the first 3 seconds of the video there's a picture diagram of what it should look like, it gets the knees involved as well. This is more of a glute intensive back extension on the GHR machine. A good GHR looks very similar to a Nordic curl.

[@jwill9877]

It is. He's just telling you how to only engage your glute and not the hamstring or lower back

[@devinevisionary]

Ok

[@GeneghisKhan]

It might target the glute, but this is a back extension

[@patryk4681]

Nope because there is no range of motion in the back.

[@ItsNiiWilson]

great coaching ques

[@londongirl6711]

Professional makes a video on how to do something, faceless nobodies in the comments lecture him that hes doing it wrong...😂

[@pimpleonureye]

Do you live in a world where everyone who uploads a RUclips video is automatically right about what they talk about? And "nobodies" who don't upload videos can never correct them? Let me know how that works out for you.

[@jwill9877]

To be fair the title says how to target your glutes, and at the end he says the full range of motion will enguage the hamstrings and lower back. Its confusing how he worded it, but he is talking about engaging only the glutes in glute ham raise.

[@Marlen-CruzCommercial_2023]

Failed to point the toes out on the plate which targets the glutes

[@getfitwithtimo]

This is not Glute Ham Raise.

[@piter00711]

Lot of compression on lower spine? Lol. Sure if you wanna train hams its not gonna be best way but for lower spine go hyperextensions like a beast and work on that lower back