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Glute Ham Raise

A high-value movement combining posterior-chain eccentric and knee-flexion strength — the GHR combines hamstring knee flexion, hip extension and trunk stability, closer than regular leg curls to the jump-landing-then-redrive demand. Quality first; use assistance bands or hand support to regress.

Hamstrings, glutes, erectors, posterior calves3-4 sets × 5-8 reps; beginners use bands or eccentric-only
Glute Ham Raise 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Squeeze glutes and brace core after anchoring the ankles
  • 2.Keep the body in a straight line from knee to shoulder
  • 3.Lower slowly and controlled — no sagging
  • 4.Pull back with hamstrings and glutes — no swinging

Detailed training method

[Steps]1. Ankles anchored in a GHR machine or by a partner→2. Knees pressed into the pad→3. Squeeze glutes and brace core→4. Lower the body slowly in a straight line from knee to shoulder→5. Pull back with hamstrings and glutes→6. Use a light hand assist if needed [Common Errors]✗ Hip folding→keep the body rigid ✗ Dropping too fast→eccentric control first ✗ Lumbar compensation→squeeze glutes and ribs down first [Progressions]Assistance band→eccentric-only→full bodyweight→chest load→slow eccentric + bottom pause [Jump-Specific]Strengthens hamstring knee flexion + hip extension together; improves landing cushioning and posterior-chain stiffness for redrives; 1-2 sessions/week

Hold off with acute hamstring strains or posterior knee pain; build a Nordic base before full range

Related calculators

Limb Symmetry Index Calculator (LSI)

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