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All hamstrings exercisesHamstrings · Gym

Eccentric Glute Ham Raise

Focus on the slow lowering phase of the glute ham raise to build hamstring strength.

AdvancedGHR bench3 × 3–5
Eccentric Glute Ham Raise demonstration thumbnail — Eccentric Glute Ham Raise: How To
HamstringsGHR bench

Eccentric Glute Ham Raise

Demo · Hammer Fitness

Verified Eccentric Glute Ham Raise demonstration by Hammer Fitness. Click to play.

How to do the Eccentric Glute Ham Raise

  1. 1Keep body straight
  2. 2Lower as slow as possible
  3. 3Catch with hands at the bottom

Benefits of the Eccentric Glute Ham Raise

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Simple equipment, high return — easy to program anywhere
  • Loads predictably week to week, which makes progressive overload simple to track

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services