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GHR

A posterior chain exercise that targets the glutes, hamstrings, and lower back through controlled hip extension and knee flexion movements to improve strength and stability.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Kneel on a GHR machine with your ankles secured and torso positioned horizontally. Lower your body forward by bending at the hips and knees, then raise back up to the starting position using your glutes and hamstrings.

Starting Position

Begin kneeling on the GHR machine with ankles secured and torso positioned horizontally, ready to perform the glute ham raise.

Finishing Position

Return to the starting position with torso horizontal, maintaining control throughout the movement.

Form Cues

Control the descent, engage glutes and hamstrings, keep core tight, maintain form

Common Mistakes

Using momentum, not engaging posterior chain, poor form, rushing the movement

Progression Tips

Add weight, increase range of motion, perform variations, or extend hold time.

Regression Tips

Use assistance, reduce range of motion, or practice basic hip hinges first.

Safety Notes

Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, hamstrings, or knees. Keep your core engaged throughout the movement.