Glute-Ham Raise
Ankles fixed in the GHD, lower the torso under control and pull yourself back up with the hamstrings alone.
How to do it
Setup
Ankles fixed in the GHD, knees on the pad, torso upright.
Steps
- Lower the torso forward as slowly as control allows.
- Keep the body straight hips-to-head.
- Pull back up with the hamstrings; push off only if needed.
Common mistakes
Folding at the hips: the line is the lever; keep it. Dropping the second half: that is where hamstrings grow; fight it. Full reps before negatives are owned: the push-off is the honest bridge.
Breathing
Inhale lowering, exhale pulling up.
