Exercise
WEIGHTED GLUTE-HAM RAISE
Form cues
About
An advanced posterior chain exercise with added resistance (plate, band, or vest) performing a glute-ham raise, maximizing hamstring and glute eccentric-concentric strength.
Instructions
Step-by-step technique
Secure feet and load resistance
Position your ankles firmly between the rollers with your feet pressed against the vertical footplate. Hold a weight plate securely against your upper chest or position a weighted vest to increase the load intensity.
lock in tightMaintain a neutral spinal alignment
Begin in an upright position with your torso perpendicular to the floor, maintaining a rigid, neutral spine throughout the movement. Engage your core and glutes to ensure your upper body remains straight as you initiate the descent.
brace your coreControl your eccentric descent
Slowly lower your torso toward the floor by straightening your knees until your body reaches a horizontal position. Focus on a slow, controlled tempo rather than allowing gravity to pull your body down quickly.
resist the gravityDrive through your hamstrings
Initiate the upward movement by forcefully curling your heels toward your glutes, relying exclusively on hamstring contraction to lift your torso. Keep your hips extended and avoid leading the movement with your lower back.
drive heels backReturn to start position
Continue curling until your torso returns to the fully upright starting position, ensuring a full range of motion. Pause briefly at the top to maintain tension before beginning your next repetition with complete control.
squeeze the glutesCommon mistakes
What goes wrong — and why
Adding weight before mastering bodyweight
Loading an unmastered pattern creates injury risk.
Perform 8+ clean bodyweight GHRs before adding any external load.
Hips dropping during the raise
Hip sag indicates the glutes are not contributing sufficiently.
Actively squeeze the glutes at the top and drive the hips into full extension.
Lumbar hyperextension at the top
Excessive back arch at full extension puts the lumbar spine at risk.
Stop the movement when the body is in a straight line — do not arch further.
Variations · Progressions · Regressions
Adaptations for every level
Bodyweight Glute-Ham Raise
Master the movement with bodyweight before adding external resistance.
Nordic Hamstring Curl
A floor-based eccentric hamstring exercise requiring no GHD machine.
Glute-Ham Raise with Band Resistance
Anchor a band at the top and wrap around the torso for additional eccentric loading.