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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

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  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