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Exercise Profile
  • Target Muscle Group
    Hamstrings
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Calves, Glutes
Target Muscle Group

Hamstrings

Hamstrings Muscle Anatomy Diagram

Banded Glute Ham Raise Overview

The banded glute ham raise is a variation of the glute ham raise and an exercise used to strengthen the muscles of the hamstrings.

The resistance band provides accommodating resistance, meaning the amount of tension on the muscle is increased the closer one gets to a full contraction during the exercise.

Glute ham raises are a great alternative to the leg curl and an exercise that can help improve deadlift and squat strength.

Banded Glute Ham Raise Instructions

  1. Attach a band to the legs of a GHD.
  2. Set up in a GHD with your knees bent, hips extended, torso upright, and loop the band around the back of your neck.
  3. Straighten your legs while keeping your hips extended.
  4. Continue until your body is in a straight line and parallel to the floor.
  5. Pull yourself back to the starting position using your hamstrings.
  6. Repeat for the desired number of repetitions.

Banded Glute Ham Raise Tips

  1. You should feel this primarily through your glutes and hamstrings. If you’re getting a lower back pump then odds are, you’re dealing with a core/pelvis stability issue.
    • If you find that you struggle with keeping a neutral spine then you can regress to something such as valslide leg curls or eccentric only GHRs.
  2. Razor curls are typically used as a progression to GHRs so if you struggle to complete normal GHRs then you can use this variation which shortens the lever arm.
  3. Band variations are helpful in enhancing overload near lockout as this is where the largest portion of tension from the band is applied as it is stretched.
  4. Refrain from locking out your knees at the bottom of the movement to keep tension through your hamstrings.
  5. If desired you can take the hips into flexion in the bottom portion of the movement as this will help to enhance glute activation. However, this also increases the complexity of the movement and many folks will extend through the lumbar spine rather than the hips, thus putting themselves in a poor position to complete the GHR efficiently.
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