Glute Ham Raise With Extended Arms

Muscles worked

Setup

1. Adjust the GHD machine so your knees are resting on the apex of the pad or slightly behind it.
2. Secure your feet firmly against the footplate with your calves locked under the upper rollers.
3. Begin in a vertical position with your knees bent at 90 degrees and your torso upright.
4. Extend your arms straight out in front of your chest or overhead to increase the resistance.

How to do it

1. Inhale and slowly lower your torso forward by straightening your knees, maintaining a rigid line from your head to your knees.
2. Lower yourself until your body is parallel to the floor, ensuring your hips do not hinge or 'break'.
3. Exhale and pull your body back to the starting position by driving your knees into the pad and contracting your hamstrings.
4. Maintain a controlled tempo, focusing on a 3-second eccentric (lowering) phase.

Form checklist

• Keep your glutes squeezed tight to prevent your hips from folding forward.
• Maintain a neutral spine and avoid arching your lower back as you descend.
• Ensure your arms remain fully extended and do not swing to create momentum.
• Keep your head in a neutral position, looking slightly forward rather than down.

Pro tips

• Imagine you are trying to 'curl' the machine's pad toward your glutes using your heels to maximize hamstring recruitment.
• Focus on the mind-muscle connection by initiating the upward movement solely from the hamstrings rather than jerking the torso.
• Keep your toes pointed into the footplate to engage the gastrocnemius (calves) as a secondary knee flexor.

Make it harder

• Hold a small weight plate in your hands while keeping your arms fully extended throughout the set.
• Pause for 2 seconds at the bottom of the movement where the tension is highest before pulling back up.

Frequently asked

What muscles does the glute ham raise with extended arms work?

The glute ham raise with extended arms primarily targets the glutes and hamstrings, and also works the erector spinae and quadriceps as secondary muscles.

What equipment do you need for the glute ham raise with extended arms?

The glute ham raise with extended arms requires no equipment — just your body weight.

Is the glute ham raise with extended arms good for beginners?

The glute ham raise with extended arms is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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