Banded Glute Ham Raise

Muscles worked

Setup

1. Adjust the GHD machine so your knees rest slightly behind the apex of the pad and secure your feet firmly between the rollers.
2. Loop one end of a resistance band around the base of the machine and place the other end around your upper traps and neck.
3. Start in an upright position with your knees bent at 90 degrees and your torso in a vertical line.

How to do it

1. Inhale and slowly lower your torso toward the floor by extending your knees, maintaining a rigid straight line from head to knees.
2. Lower until your body is parallel to the floor, keeping your core braced and your traps engaged to resist the band's tension.
3. Exhale and pull your body back to the vertical starting position by aggressively flexing your hamstrings and driving your knees into the pad.
4. Squeeze your glutes and hamstrings at the top of the movement where the band tension is at its maximum.

Form checklist

• Maintain a neutral spine and avoid 'breaking' or hinging at the hips.
• Keep your traps tight and upper back engaged to stabilize the band across your shoulders.
• Ensure your toes and calves are active by pushing your feet hard into the footplate.
• Control the lowering phase (eccentric) to prevent falling into the bottom position.

Pro tips

• Focus on the mind-muscle connection by imagining you are pulling the floor toward your glutes with your heels.
• Keep your glutes fully contracted throughout the entire set to maximize hip stability and power.

Make it harder

• Increase the resistance band tension or add a 2-second pause at the bottom parallel position.
• Slow down the eccentric phase to a 5-second count to maximize muscle fiber recruitment.

Frequently asked

What muscles does the banded glute ham raise work?

The banded glute ham raise primarily targets the glutes and hamstrings, and also works the adductors, erector spinae, and quadriceps as secondary muscles.

What equipment do you need for the banded glute ham raise?

The banded glute ham raise uses resistance band.

Is the banded glute ham raise good for beginners?

The banded glute ham raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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