Exercise of the Week: Glute Ham Raise | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Glute Ham Raise

August 11, 2010


Quads are the predominant focus in most lower-body training programs. It’s often thought that the more you can Squat, the stronger you are, and the better you will perform in your sport. Although strong quads are important, ignoring the hamstrings can sabotage your performance and increase the risk of injury.

The hamstrings’ primary functions are to flex the knee and extend the hip. However, they also work together with the quads to stabilize the joints and offset the force produced by other muscles. In fact, a quad contraction produces enough force to tear the ACL if not for the presence of an equalizing hamstring contraction.

The hamstrings also serve a critical purpose when running. As the foot lands, the knee extends, causing a brief eccentric contraction (lengthening under a load), which is the primary cause of muscle injuries. Without proper strength and conditioning, your hamstrings won’t be able to maintain proper function during your competition, effectively putting you at risk.

To target your hamstrings, try the Glute Ham Raise. This strengthens your hamstrings' flexing ability by having you bend at the knees to raise your body, and it improves the muscle's eccentric strength by controlling the descent.

  • Position yourself on glute/ham machine with legs locked in place
  • Raise torso upward until chest is parallel to floor
  • Drive knees into foam pad until they are at 90-degree angle and body is upright
  • Lower back down with control; pause for one second and repeat

Sets/Reps: 3x10-12

Learn more about improving your hamstring strength with Florida State University football.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Bilateral or Unilateral Exercises: Which Are Better?

Unilateral Exercises I find it slightly humorous how things go in phases so much when it comes to strength training and conditioning. It seems that a...

Female Athletes: Get Strong, Not Bulky, With These Workouts

Improve Your Strength for Track & Field Success

Medicine Ball Training for Hockey Players

Improve Your Back Strength with the Inverted Row

Off-Season Baseball Exercises for Your Shoulders

Why the Dead Bug Is Changing Core Training

4 Ways to Get a Jacked Back

3 Loading Schemes to Build Muscle Size

7 Strategies for Dealing With a Meathead in Your Gym

3D Triceps Workout: 3 Exercises for Huge Arms

7 Exercises That Safely Build Shoulder Strength

Basketball In-Season Battle Rope Complexes, Part 1

The Total-Body, Crunch-Free Ab Workout

Game Changer: Should You Be Using Machines or Free Weights?

The Hardest Plank of All Time

3 Tips to Maximize Your Off-Season Baseball Training

Develop a Bulletproof Core With Advanced Barbell Rollouts

Baseball Workout for Power Hitting

The 7 Best Slide Board Exercises

3 Explosive Exercises Designed to Increase Pitching Power

Get More Explosive With James Harden's Workout

Build Powerful Pecs With This Multi-Angle Chest Workout

Why One Bench Press Is Not Enough

Build Explosive Hips to Jump Higher

Do Your First Pull-Up With This Simple Workout. Guaranteed.

5 Isolation Exercises Your Workout Is Missing

Demolish Your Delts With This Super Shoulder Training Strategy

Strengthen Your Core With Advanced Plate Push-Outs

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Get a Ripped Core With 6 Advanced Dead Bug Variations

The 4 Rules of Bulking Up

5 More Exercises Only Elite Athletes Can Conquer

Developing Pre-Pull Tension for a Monster Deadlift

Why Do So Many Exercises Have Foreign Names

How to Train During Your Hockey Season

The 12 Best RDL Variations

The Turkish Get-Up for Youth Athletes

10-Minute Ab Workout You Can Do Anywhere

The Upper-Body Endurance Combo Workout

Get Tougher With Skylar Diggins' Bodyweight Workout

The 14 Best Exercises From 2014

4 Strength Exercises for Female Athletes

James Harrison's Physioball Side-to-Side Bridge