Legs · Resistance Band
Banded Glute Ham Raise
How to do the banded glute ham raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Anchor a resistance band in front of you and kneel with your ankles secured. Hold the band for assistance as you lower your torso forward by extending your knees, then contract your hamstrings and glutes to pull yourself back up while the band helps.
- 1Feel your hamstrings lengthen under tension as you lower forward
- 2Pull yourself back up by contracting your hamstrings and glutes
- 3Keep a straight line from knees to shoulders throughout
Common mistakes
- Do not bend at the waist or let your hips break the line
- Do not drop too fast or lose tension at the bottom
- Do not over-rely on the band; let your hamstrings do the work
Muscles worked
The banded glute ham raise mainly works the hamstrings and glutes, with the lower back and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the banded glute ham raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.