The glute-ham raise is a compound exercise that primarily works your hamstrings, but it also works your glutes and other muscles in your back and legs. You can perform a glute-ham raise with your body weight or with extra weight from a single plate or a barbell. Typically, glute-ham raises require a specially designed bench, but you can do a similar exercise, using only a barbell and a padded mat.
Glute-Ham Raise Bench
A typical glute-ham raise bench consists of two roller pads for you to place your ankles between and a single padded bar that you can place your shins on. It also has a large roller pad that you rest your thighs against at the beginning of the exercise. You begin the exercise with your knees bent at 90 degrees and your body perfectly straight from your knees up. Lean forward with your thighs pressing against the large front roller. The weight of your upper body moving forward will straighten out your legs, after which your hips bend as you continue lowering your torso to an approximately 45-degree angle from the floor. Reverse the motion to complete the exercise.
Plates
An easy way to add weight to your glute-ham raise is to hold a weight plate against your upper chest. Cross your arms when you grip the weight. The plate should be the right size for you to grip it easily against your chest throughout the entire movement. Perform the glute-ham raise as normal, with the weight held against your upper chest.
Barbell
You can use a barbell to add weight to your glute-ham raise. Before beginning the movement, hold the barbell with a wider-than-shoulder grip. Rest the barbell on the back of your neck with your palms facing forward. Hold the barbell behind your neck throughout the movement. Begin with a low amount of weight to reduce your risk of injuring yourself.
Alternative
You can do a modified version of the glute-ham raise with a barbell and a padded mat. This exercise primarily works your hamstrings. Simply kneel facing away from the barbell and tuck your ankles under the bar. You may need a spotter or other equipment to stabilize the barbell while you do the exercise. Place the padded mat under your knees. From an upright kneeling position, lean forward with your arms spread and slightly ahead of your torso. Keep your back straight throughout the exercise. Use your hamstrings to slow your decent. Do not pause in the middle of the exercise -- the descent and ascent should feel like one fluid movement.
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