Glute Ham Raise Version 2

Body Part: Thighs

Muscle: Hamstrings

Equipment: Body Weight

Glute Ham Raise Version 2 is a body-weight posterior-chain exercise done on a glute-ham developer machine. Your knees rest on the pad while your ankles are locked under the rollers, and each repetition trains the hamstrings through knee flexion while the glutes help keep the hips extended. The goal is not to dive for the floor or fling yourself back up; it is to keep one long, controlled line from the knees to the shoulders as you lower and raise the body.

This version is especially useful when you want a strict hamstring builder that also teaches trunk control. The machine fixes the lower legs in place, which lets you load the hamstrings hard through the eccentric phase and then finish the rep by pulling against the rollers instead of cheating with momentum. That makes the exercise valuable for sprint support, posterior-chain strength, and accessory work in lower-body sessions.

The setup matters because small changes in knee placement and ankle lock-in change the whole rep. Place the knees far enough onto the pad to feel supported, secure the feet under the rollers, and start with the torso tall and stacked. Keep the ribs down, brace the midsection, and avoid folding at the hips on the way down. If you lose the long-body position early, the movement turns into a sloppy back extension instead of a hamstring raise.

On each repetition, lower under control until you reach the deepest range you can own without breaking at the waist, then drive the heels into the rollers and pull the body back to tall kneeling. The return should feel like the hamstrings are curling you back into place, with the glutes finishing the top. A slower tempo usually works better than chasing extra reps, because this exercise rewards clean control more than speed.

Use Glute Ham Raise Version 2 as an accessory movement when you want a strong hamstring stimulus without a barbell. It is a good option for intermediate lifters, but beginners can still use it with a reduced range or assistance. Stop the set if the low back starts taking over, if the ankles slip, or if you can no longer keep the body long and controlled.

Instructions

• Adjust the glute-ham developer so your knees can rest on the pad and your ankles sit securely under the rollers.
• Start in tall kneeling with your torso upright, hips extended, ribs down, and your hands crossed on your chest or holding the handles lightly if the machine has them.
• Brace your abs and squeeze your glutes before you move so your pelvis stays neutral as the rep starts.
• Lower your torso forward as one long line from the knees, keeping your hips from folding and your neck neutral.
• Continue descending under control until your torso is near horizontal or until you reach the deepest position you can keep rigid.
• Reverse the motion by driving your heels into the rollers and pulling yourself back up with the hamstrings.
• Finish the rep by returning to tall kneeling without leaning back or overextending the lower back.
• Inhale on the way down, exhale as you pull back up, and reset your brace before the next repetition.

Tips & Tricks

• Set the knee pad so your knees are supported just behind the front edge; if they are too far forward, the rep feels unstable.
• Lock the ankles firmly under the rollers before every set so your feet do not slide when you lower.
• Keep the hips extended as you descend; folding at the waist shifts the work away from the hamstrings.
• Think about keeping your chest and thighs moving together on the way down instead of reaching your upper body first.
• Use a partial range if you cannot return to the top without jerking or arching your lower back.
• Slow the eccentric phase if your hamstrings cramp or if you lose control near the bottom.
• Keep your hands light on the chest or handles so you do not pull yourself through the rep.
• Stop the set as soon as the torso starts breaking at the waist or the neck starts craning forward.

Frequently Asked Questions

What does Glute Ham Raise Version 2 work most?

The hamstrings are the main target, with the glutes helping finish the top of each rep.

How is this different from a Nordic curl?

A glute ham raise uses a pad under the knees and rollers for the ankles, so the hips and torso can move together instead of the body hinging from one fixed point.

Where should my knees and ankles go on the machine?

Your knees should rest on the pad with enough support to stay stable, and your ankles should be secured tightly under the rollers before you start.

How low should I lower on each repetition?

Go only as low as you can while keeping one long line from knees to shoulders. If the waist folds, the range is too deep for that set.

Can beginners use this exercise?

Yes, but beginners usually need a shorter range of motion or assistance until they can control the lowering phase.

What should I feel if I am doing it correctly?

You should feel the hamstrings working hard on the way down and especially as you pull yourself back toward tall kneeling.

Why do my hamstrings cramp on this machine?

Cramping usually means the range is too deep, the tempo is too fast, or you are not controlling the descent well enough. Reduce range and slow down.

Is this useful for deadlift or sprint training?

Yes. It builds hamstring strength through knee flexion and controlled eccentric work, which carries over well to running and hinge-based lifting.