How To Target Your Glutes | Glute Ham Raise Machine

Few movements isolate the hamstrings and hips without additional loading than the glute-ham raise. While movements like the Romanian deadlift, good morning, and stiff-legged deadlift all have their place, lifters can use the glute-ham raise to build muscular conditioning and hypertrophy in the hamstring, glutes, and lower back without touching a weight.
Unsurprisingly, the glutes and hamstrings are the target muscles of the glute-ham raise. The gluteal muscles are a group of three muscles that make up your buttocks: the gluteus maximus, gluteus medius, and gluteus minimus.
It is extremely important to train all three muscles which is why the glute-ham raise is one of the best gluteus medius and gluteus maximus strengthening exercises you will find.
The glute-ham raise secondarily engages your lower back (spinal erectors), upper back (rhomboids) and calves (gastrocnemius and soleus). Throughout the glute-ham raise, your lower and upper back activate to stabilize your upper body.
Common Glute-Ham Raise Mistakes
After bending downwards to reach the point at which the body is parallel to the floor, many people have the tendency to hyper-extend their back as they raise upwards.
A hyper-extended back during the glute-ham raise simply occurs due to a lack of strength in the hamstrings.
If you feel major lower back tension during this exercise, you are probably hyper-extending your back. Don’t get discouraged!
The glute-ham raise is a difficult exercise. With steady practice, you will master the form in no time.
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[@billb744]

Go all the way down to stretch glute, back, and decompress vertebrae 😊

[@penjaminfranklin]

This isn't a glute ham raise

[@beyondview]

then what is it?

[@penjaminfranklin]

​@@beyondviewIn the first 3 seconds of the video there's a picture diagram of what it should look like, it gets the knees involved as well. This is more of a glute intensive back extension on the GHR machine. A good GHR looks very similar to a Nordic curl.

[@rastarich8835]

Thank you

[@GeneghisKhan]

It might target the glute, but this is a back extension

[@ItsNiiWilson]

great coaching ques

[@londongirl6711]

Professional makes a video on how to do something, faceless nobodies in the comments lecture him that hes doing it wrong...😂

[@pimpleonureye]

Do you live in a world where everyone who uploads a UA-cam video is automatically right about what they talk about? And "nobodies" who don't upload videos can never correct them? Let me know how that works out for you.

[@Marlen-CruzCommercial_2023]

Failed to point the toes out on the plate which targets the glutes

[@getfitwithtimo]

This is not Glute Ham Raise.

[@piter00711]

Lot of compression on lower spine? Lol. Sure if you wanna train hams its not gonna be best way but for lower spine go hyperextensions like a beast and work on that lower back