Glute Ham Raise (V2)
Expert Advice
Control the descent and use your glutes and hamstrings to pull yourself back up, rather than relying on momentum.
How-to-do Steps
- Adjust the glute ham developer (GHD) machine to fit your body size.
- Secure your feet between the footpads and lie face down with your thighs on the larger pad.
- Start with your body in a straight line from head to knees.
- Slowly lower your torso forward while keeping your back straight.
- Use your hamstrings and glutes to pull your body back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Glute Ham Raise (V2) primarily targets the Hamstrings, Quads, with Strength mechanics using Special Bench. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings40%
Quads30%
Secondary
Calves15%
Glutes15%
Equipment
Special Bench
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Glute Ham Raise (V2) work?
Glute Ham Raise (V2) primarily targets the Hamstrings, Quads. Secondary muscles involved include Calves, Glutes. It is classified as a Strength exercise performed with Special Bench.
How many sets and reps should I do for Glute Ham Raise (V2)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Glute Ham Raise (V2) suitable for beginners?
Glute Ham Raise (V2) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
