Banded Glute Ham Raise
Banded Glute Ham Raise Exercise Description
The Banded Glute Ham Raise is a posterior‑chain strength exercise emphasizing the hamstrings while you maintain a rigid, neutral torso. Anchoring a resistance band in front provides assistance, making the long‑lever knee‑flexion portion more controlled and allowing practice through a fuller range with sound alignment. Performed on a glute‑ham developer, you kneel with ankles secured, keep the hips extended, and move primarily at the knees as you lower and return. Primary movers are the hamstrings (biceps femoris, semitendinosus, semimembranosus), with the gluteus maximus and spinal erectors contributing to hip extension and trunk stability; the gastrocnemius and core musculature assist. The band encourages neutral spine, ribs down, and steady pelvis so the hamstrings do the work rather than the low back. Expect a robust stimulus through the mid‑to‑end range of knee flexion while reinforcing lumbopelvic control and balanced posterior‑chain mechanics.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Biceps Femoris - Short Head, Gastrocnemius - Medial Head
- Stabilizing Muscles: Gluteus Maximus, Iliocostalis, Longissimus, Spinalis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Banded Glute Ham Raise Exercise
‘- Set a sturdy band to an anchor in front of the GHD at roughly chest height when kneeling. Loop it across your chest and under the armpits.
– Secure feet under the ankle rollers with toes against the footplate; knees at the front edge of the pad so the knee joint can move freely.
– Start tall in a straight line from head to knees. Brace the abdomen, lightly tuck the pelvis, squeeze the glutes, shoulders down and back, neck neutral.
– Inhale and slowly lower by extending the knees while keeping the hips extended. Maintain neutral spine; avoid arching the low back or flaring the ribs.
– Lower until your torso is near parallel to the floor—or to the deepest range you can control without losing alignment.
– Exhale and return by pressing toes into the footplate and flexing the knees, pulling the body back up. Keep the torso rigid; finish tall.
– Throughout, keep the band below the collarbones and tension smooth. Do not let the hips pike or the pelvis drift into anterior tilt.
– Pause briefly upright, reset the brace, and repeat with the same controlled tempo and range.
Banded Glute Ham Raise Tips
‘- Anchor the band at about chest height when kneeling, loop it across your chest under the armpits, and keep it below the collarbones.
– Set your knees at the front edge of the pad so the knee joint can move freely as you lower and return.
– Secure your feet firmly under the ankle rollers with toes pressed against the footplate before starting.
– Begin and finish each rep in a straight line from head to knees with hips extended, abdomen braced, pelvis lightly tucked, and glutes squeezed.
– Keep shoulders down and back with a neutral neck throughout the movement.
– As you lower, extend the knees while keeping the hips extended and the torso rigid, maintaining a neutral spine without arching the low back or flaring the ribs.
– Only lower as far as you can control alignment, aiming for near parallel to the floor if you can maintain neutral posture.
– On the way up, press your toes into the footplate and flex the knees to pull your body back, keeping the torso rigid and finishing tall.
– Maintain smooth, consistent band tension and avoid letting the hips pike or the pelvis drift into anterior tilt.
Banded Glute Ham Raise Beginner Introduction
The Banded Glute Ham Raise is a posterior‑chain strength exercise performed on a glute‑ham developer with a resistance band anchored in front of the body. The band runs over the chest and beneath the arms, providing assistance during the hardest portion of the motion so the lifter can explore a larger, well‑controlled range. The setup places the person in a kneeling position with the lower legs secured, body held in a straight line, and movement driven mainly by bending and straightening at the knees while the hips remain pushed forward.
This exercise targets the hamstrings as the main drivers, with strong involvement from the glutes, lower back, calves, and core. The band tension encourages a steady trunk, calm ribcage, and stable hips so the back muscles contribute to support rather than taking over the effort. The result is a powerful stimulus for the backside of the body, especially through the middle and end portions of the knee‑bending path, while reinforcing controlled body alignment and smooth, deliberate tempo.