Band Glute Ham Raise
Supercharge your GHR! This advanced exercise adds resistance to build serious glute and hamstring strength. Proceed with caution!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a Glute Ham Developer (GHD) machine and attach a resistance band at the base.
2. Slip the other end of the band over your neck or upper back for added resistance.
3. Position yourself on the GHD with your feet secured under the footpads and your thighs resting on the larger pad.
4. Your upper body should start from a position parallel to the floor.
5. Brace your core and ensure your body is in a straight line from the shoulders to the knees.
6. Begin the exercise by flexing your knees and using your hamstrings and glutes to raise your torso until you reach an upright kneeling position.
7. Squeeze your glutes at the top of the movement.
8. With control, lower your body back to the starting parallel position while resisting the force of the resistance band.
9. Perform the desired number of repetitions for your set.
10. Ensure movements are controlled throughout the exercise to avoid injury and maximize muscle engagement.
11. Rest as needed between sets and adjust the resistance of the band as per fitness level.
Please note, this exercise is advanced and should be performed with proper technique and caution to avoid injury. It's recommended to have experience with bodyweight glute ham raises before adding the resistance band.
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