Glute Ham Raise With Extended Arms
Glute Ham Raise With Extended Arms Exercise Description
The Glute Ham Raise with Extended Arms is a bodyweight posterior-chain exercise performed on a glute-ham developer (or similar foot-anchored setup). It primarily targets the hamstrings through knee flexion while also engaging the gluteus maximus and spinal erectors to maintain a neutral spine. Extending the arms overhead lengthens the lever, increasing the anti-extension demand on the trunk and making the movement more challenging than the standard arm-crossed variation. The goal is controlled lowering and smooth return without hip piking or lumbar arching. Expect strong tension in the back of the thighs as you keep the hips extended and the torso aligned from knees to head throughout the range.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Iliocostalis, Longissimus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- 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 Glute Ham Raise With Extended Arms Exercise
‘- Adjust the GHD so your knees rest just in front of the pad’s edge; secure ankles/feet firmly against the footplate/rollers.
– Start tall on the knees with hips fully extended, ribs down, and spine neutral.
– Extend both arms overhead in line with your ears; keep elbows straight and shoulders set (depress and slightly retract).
– Brace the abdomen; keep gaze down to maintain a neutral neck.
– Descend under control by moving as a straight line from knees to head, keeping hips extended (no hip pike).
– Lower until your torso is near horizontal (or the deepest position you can maintain without losing neutrality).
– Initiate the return by pressing toes into the footplate, squeezing the glutes to hold the pelvis neutral, and flexing the knees to pull back to tall kneeling.
– Keep arms long and still—no swinging—to preserve consistent loading.
– Finish tall with hips fully extended and torso aligned; repeat only while you can maintain the same posture.
– If form breaks (hips drop, ribs flare, or lumbar arches), reduce the range or bring arms to the chest to maintain control.
Glute Ham Raise With Extended Arms Tips
‘- Set the GHD so your knees rest just in front of the pad’s edge and your feet/ankles are firmly secured.
– Start tall on your knees with hips fully extended, ribs down, and a neutral spine.
– Reach both arms overhead in line with your ears, keeping elbows straight and shoulders depressed and slightly retracted.
– Brace your abdomen and keep your gaze down to help maintain a neutral neck.
– Descend under control as one straight line from knees to head, keeping hips extended and avoiding any hip pike.
– Only lower as far as you can while keeping your torso aligned and spine neutral, aiming for near horizontal if possible.
– Initiate the return by pressing your toes into the footplate, squeezing the glutes to keep the pelvis neutral, and flexing the knees to come back up.
– Keep your arms long and still with no swinging to maintain consistent loading.
– Finish each rep tall with hips fully extended and torso aligned from knees to head.
– If your hips drop, ribs flare, or your lower back arches, shorten the range of motion or bring your arms to your chest to regain control.
Glute Ham Raise With Extended Arms Beginner Introduction
The Glute Ham Raise with Extended Arms is a bodyweight exercise performed on a glute-ham developer or similar station where the lower legs are secured. The movement centers on bending at the knees while the body travels as one straight line from knees toward the head. This places intense effort on the hamstrings, with strong support from the glutes and lower back to maintain a long, aligned posture. The stomach muscles also work hard to keep the trunk from tipping into an exaggerated backward arch.
With the arms stretched overhead instead of folded across the chest, the upper body acts like a longer lever, increasing the challenge for the midsection and making this version more demanding than the traditional setup. The intent is a slow descent and a smooth return, with the hips extended and the torso staying organized rather than folding at the waist. Many people notice a deep, concentrated effort through the backs of the thighs when the posture remains steady throughout the motion.