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Band: Assisted Glute-Ham Raise

Advanced
Equipment
Hamstrings
Hamstrings
Hamstrings
Hamstrings
Abs
Abs
Abs
Abs
Calves
Calves
Calves
Calves
Glutes
Glutes
Glutes
Glutes
Equipment
Bands
Bands
Bands
Bands
Exercise Type
Strength
Mechanics
Isolation
Force Type
Pull (Bilateral)

The Band Assisted Glute-Ham Raise is a powerful posterior chain exercise that strengthens the hamstrings and glutes through a full range of motion. With the addition of a resistance band, the movement provides more support at the start and increased load as you approach full extension.

This variation is perfect for developing control, strength, and coordination in the hamstrings, and can serve as a great alternative to machine leg curls or to enhance performance in deadlifts and squats.

Key Benefits:

  • Builds eccentric and concentric strength in the hamstrings
  • Enhances glute and hip engagement
  • Provides accommodating resistance for better control
  • Supports progression toward full GHRs
  • Boosts performance in compound lifts like squats and deadlifts
  1. Secure a resistance band to the base of a GHD (glute-ham developer).
  2. Climb into the GHD, with knees bent, hips extended, and torso upright.
  3. Loop the other end of the band around the back of your neck for support.
  4. Begin the movement by slowly extending your knees, keeping your hips forward.
  5. Lower your torso under control until it’s in line with your legs, parallel to the floor.
  6. Pull yourself back to the starting position by contracting your hamstrings.
  7. Repeat for the desired number of reps, maintaining good form.
  • 🍑 You should feel this mainly in your glutes and hamstrings—not in your lower back.
  • 🧠 If your back is working too much, check your pelvis and core stability.
  • 🔁 Having trouble maintaining spinal alignment? Start with slower negatives or assisted variations.
  • 🔧 Razor curls can be a stepping stone if full GHRs are too advanced.
  • 🎯 Band assistance helps near lockout—focus on controlling the end range.
  • 🚫 Avoid fully locking your knees to maintain constant hamstring tension.
  • ⬇️ You can add hip flexion at the bottom to increase glute recruitment, but be cautious: many people overextend their lumbar spine instead of hinging at the hips.

💪 The band assisted glute-ham raise is a powerhouse movement for building posterior strength, control, and athletic carryover. Master this, and your lower body lifts will level up fast. 🚀

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