The Glute Ham Raise (or GHR) is a simple, but challenging exercise that works the entire posterior chain – the oft neglected back side of your lower-body. You will know, (at least by the next day) that your hamstrings have been worked! Because the glute-ham raise can help increase the strength and endurance of these muscles, it should be a part of any serious leg or back exercise routine. Strength and flexibility are the 2 most amazing benefits of mastering the art of glute ham raise. I left the word glute out of this article as it does not activate the glutes to a great degree. These are separate muscles. Although they take a bit of time to build up to completing a full rep. Another great thing is that you can perform them slow and controlled (you definitely should when weighed down), but also in a high-intensity manner when using resistance bands or going unweighted. Oliver, G. D., & Dougherty, C. P., (2009). 1. It’s considered by most to be a hamstring move— and it certainly nails your hammies from top to bottom—but GHRs hit your entire posterior chain, from your gastrocs to your hamstrings, glutes, and lower back. Why? References. It is worth the effort, and in the end your hamstrings will thank you. Muscles Worked. The Glute Ham Developer by GHD is a commercial grade machine that can support up to 500 pounds and allows added resistance through the use of resistance bands.

Strong glutes and hamstrings are without a doubt two of the most important muscle groups for athletic performance. This single workout provides endurance and power to a set of muscles including the glutes, hamstring muscles and posterior chain muscles. Discussion of the glute-ham tie-in region has led to several misconceptions, ... There’s no “Glute-Ham Tie-In” Muscle. The posterior chain includes the calves, the hamstrings, and the glutes. Before jumping into the best glute machines, here are the three muscles making up your butt. References. You have the gluteus maximus, and you have the hamstrings. The muscle is responsible for keeping your torso in the upright position which gives you an erect posture. (2011). Well, because it is a great exercise for increasing muscle development in the glute and hamstring regions, that’s why! There are two major style of a Glute Ham Raise; (a) the “natural” style, or with (b) a dedicated machine. The entire posterior chain of muscles is essential for overall strength and endurance, especially in sports like powerlifting and running. It is a great exercise for those who want an alternative to squats or other standing leg workouts. you ask. Bruno, B. The footplate also offers a vertical adjustment. The glute-ham raise from a to z. T-Nation. The RDL had the most intense eccentric activity, which is the stretching of muscles under load in order to bend over and begin the movement. In this article we will discuss the primary muscle groups worked, provide an exercise video tutorial, and discuss the main benefits of the glute ham raise exercise. Overall, glute bridges work well as a low-impact exercise, because there isn’t any impact. If you want to work the glutes, do some heavy hardstyle kettlebell swings, deadlifts, or barbell hip thrusts. The glute-ham raise machine is a go-to posterior chain move, somewhat mimicking the feel of a Romanian deadlift. I can count on one hand the number of commercial gyms I’ve been to that have one. Gluteus muscles are one of the largest muscles found in your body. The older I get, the more I love the Glute Ham Raise.. NOTE: Sometimes this exercise is called the glute hamstring raise. It is safe to say that the glute ham raise is used by many athletes looking to increase their strength, power, and overall fitness. The work of the gluteus maximus is to cause the extension of the upper leg or thigh muscles.