Banded Glute-Ham Raise
The glute-ham raise on the GHD with a band anchored low in front and looped over the shoulders, so the pull back to upright gets harder near the top.
How to do it
Setup
Ankles locked in the GHD, knees on the pad, a band from the machine's front base looped over the shoulders, torso upright.
Steps
- Lower the torso to horizontal with the body in one line.
- Pull back up with the hamstrings as the band tightens.
- Hold upright for a beat against the band.
Common mistakes
Folding at the hips when the band bites: the line holds all the way up. Band anchored behind you: it must pull down and forward to add load. Dropping the lowering: the way down is half the exercise.
Breathing
Inhale lowering, exhale pulling up.
