What equipment do you need for the glute ham raise?

You need glute ham raise bench to do the glute ham raise.

What is a good glute ham raise?

For men, a good glute ham raise is about a 155 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 57.5 lb and elite lifters pass 280 lb. For women, the standards run from about 35 lb to 165 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Glute Ham Raise Bench

Glute Ham Raise

How to do the glute ham raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Glute Ham Raise Bench
Difficulty: Beginner
Logged as: Weighted reps
Movement: Extension
Mechanic: Isolation

Find more:Hamstrings exercises Bodyweight exercises

How to do it

Kneel on a glute-ham developer with your ankles secured under the foot pads and your thighs resting on the pad. Cross your arms over your chest or hold them at your sides. Keeping your torso straight, hinge at the knees and lower your body forward until your torso is roughly horizontal. Engage your hamstrings and glutes to pull your body back up until your torso is upright. You can also perform by curling up from full extension.

1Secure your feet and lower your torso forward by extending your knees, feeling your hamstrings lengthen under tension
2Pull yourself back up by contracting your hamstrings and glutes without hinging at the hips
3Keep your body in a straight line from knees to shoulders throughout the movement

Common mistakes

Don't bend at the waist or let your hips break the straight line
Avoid dropping too quickly or losing tension at the bottom
Don't hyperextend your back when returning to the top; stop when your body is straight