Glute Ham Raise

Also called GHR and nordic curl (machine).

Works

Hamstrings, plus calves and glutes

Equipment

Machine

Level

Intermediate

Type

Compound

How to do it

Setup. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.

1. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
2. Return to the starting position, keeping your descent under control.

Cues

• Hips extended, body straight.
• Lower slowly with the hamstrings.
• Pull back up, push with the hands only if you must.

Common mistakes

• Bending at the hips.
• Dropping.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.