Glute-Ham Raise (GHR)

The hamstring destroyer — the most complete posterior chain exercise, combining hip extension and knee flexion for unmatched hamstring development

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Extension + Knee Flexion (dual-action)
Primary Muscles	Hamstrings, Glutes
Secondary Muscles	Calves, Erector Spinae
Equipment	GHR Machine (Glute-Ham Developer)
Difficulty	⭐⭐⭐ Advanced
Priority	🟡 Accessory (High Value)

Movement Summary

Key Benefits

• Complete hamstring development: Works both functions (hip extension + knee flexion)
• Eccentric strength: Massive eccentric hamstring load (injury prevention)
• Athletic transfer: Direct carryover to sprinting, jumping
• Minimal equipment: Just bodyweight can be incredibly challenging

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🎯 Setup

Machine Adjustment

1. Foot plate distance: Adjust so knees are JUST behind the pad edge
   • Too far forward = can't complete movement
   • Too far back = limited ROM, uncomfortable
2. Pad height: Set so your hips can move freely above the pad
3. Knee position: Knees positioned just behind the front edge of pad
   • This is CRITICAL — knees should NOT be on top of the pad
4. Ankle security: Lock ankles under ankle support (tight but comfortable)
5. Starting posture: Body vertical (kneeling upright), torso perpendicular to floor

Equipment Setup

Component	Position	Notes
Knee Placement	Just behind pad edge	Most critical adjustment
Ankle Lock	Secure but not cutting circulation	Calves should press against ankle pad
Foot Plate	Allows full plantarflexion	Feet should be able to point
Pad Height	Hip-level when kneeling	Hips should clear pad

Setup Cue

"Knees BEHIND the pad, not on it — if your knees are on the pad, you can't do the exercise correctly"

Body Positioning

Position	Description	Why It Matters
Knees	Just behind pad edge (on floor if padded)	Allows proper arc of movement
Ankles	Locked under ankle support	Provides anchor point for movement
Hips	Above pad, free to extend	Allows hip extension component
Torso	Starts vertical (perpendicular to floor)	Proper starting position

Critical Setup Details

The most common setup mistake is knee position. Watch this:

CORRECT:

Side view: Knees just behind the front edge of pad
           Allows hips to hinge forward during descent

INCORRECT:

Knees on top of pad → Can't complete movement properly
Knees too far back → Uncomfortable, weird mechanics

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Establishing stable vertical position

1. Kneeling upright, torso perpendicular to floor
2. Ankles secured under ankle pads
3. Knees just behind the pad edge (on ground)
4. Arms crossed over chest (or ready to assist)
5. Breathing: Big breath into belly and brace

Feel: Stable, ready to lower

Key point: You're in a tall kneeling position — imagine someone could stack books on your head

Visual: Body forms straight vertical line from knees to head

Muscle tension: Everything braced, ready to control the descent

⬇️ Lowering (The Hard Part)

What's happening: Controlled descent via eccentric hamstring contraction

This is where the magic happens — and where most people fail at first.

1. Begin lowering: Slowly lean forward, keeping body straight
2. Hamstrings resist: Your hamstrings are working HARD eccentrically to control the descent
3. Hips extend, knees extend: Both joints move simultaneously
4. Maintain straight body: Don't break at hips — body stays rigid like a plank
5. **Breathing: Controlled exhale or hold breath

Tempo: As slow as you can control (3-5+ seconds)

Feel: Intense hamstring tension, fighting gravity

Critical: Most people can't control the full descent at first — this is NORMAL. Use hands to assist.

Common challenge: You'll want to fall forward fast — resist this!

Cue: "Lower as slow as possible, hamstrings fighting every inch"

For beginners: You may only control the first 30-40° — that's okay! Use hands to catch yourself.

⏸️ Bottom Position

What's happening: Maximum hamstring stretch, transition point

1. Body nearly horizontal (parallel to floor)
2. Hamstrings fully lengthened
3. Brief touch with hands (if assisted) or moment at bottom
4. Body still rigid (no sagging at hips)
5. Prepare to pull back up

Position check: If you could complete eccentric, you're horizontal. If you couldn't, you caught yourself partway.

Don't worry if: You can't lower all the way yet — most people take weeks or months to build up to this

Visual: Body straight as a board, parallel to floor

⬆️ Rising (Pulling Back Up)

What's happening: Hamstrings and glutes pull you back to vertical

This is the concentric — still very hard!

1. Initiate with hamstrings: Pull yourself back by contracting hamstrings (knee flexion)
2. Glutes assist: Simultaneously contract glutes (hip extension)
3. Push with hands if needed: Light assist with fingertips on pad if necessary
4. Return to vertical: Pull back to tall kneeling position
5. **Breathing: Exhale on effort

Tempo: 2-3 seconds (controlled but powerful)

Feel: Hamstrings and glutes working maximally

Critical: If you need to push with hands significantly, that's okay — you're building strength

Two actions happening:

1. Knee flexion (hamstrings pulling heel toward butt)
2. Hip extension (glutes driving hips forward)

Finish: Back to tall kneeling, ready for next rep

For beginners: Expect to use significant hand assistance at first

Key Cues

Primary Cues

• "Knees behind the pad, not on it" — critical setup
• "Lower as slow as you can, fight it all the way down" — eccentric control
• "Stay rigid like a plank — don't break at the hips" — maintains proper form
• "Pull yourself back up with your hamstrings" — initiates concentric
• "Push with hands as little as possible" — build toward no assistance

Tempo Guide

Goal	Tempo	Example
Eccentric Focus	5-10-2-0	5-10s down, 2s up, push assist okay
Strength	3-0-3-0	3s down, no pause, 3s up
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up
Beginner	Control-Catch-Push-0	Lower slow, catch yourself, push back up

Breathing Pattern

Phase	Breathing	Why
Starting	Big breath, brace	Creates core stability
Lowering	Hold or controlled exhale	Maintains tension, prevents collapse
Bottom	Quick breath if needed	Reset for concentric
Rising	Exhale on effort	Power generation

Assistance Levels

Most people need assistance at first. Here's the progression:

Beginner (Month 1-2): Two hands pushing significantly to return to vertical Intermediate (Month 2-4): Light touch with fingertips for balance Advanced (Month 4+): No hands, controlled eccentric and concentric Elite (Month 6+): Adding weight (plate held to chest)

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Hamstrings	TWO FUNCTIONS: (1) Hip extension + (2) Knee flexion	██████████ 100%
Glutes (Maximus)	Hip extension — driving hips forward	█████████░ 90%

Why Hamstring Activation is Maximal

The GHR is unique because it works BOTH hamstring functions simultaneously:

1. Hip Extension (bottom to middle): Hamstrings pull hips forward (glutes assist)
2. Knee Flexion (middle to top): Hamstrings pull heels toward butt

No other exercise loads the hamstrings this completely.

Secondary Muscles

Muscle	Action	Activation
Calves (Gastrocnemius)	Assist knee flexion (gastroc crosses knee joint)	████████░░ 75%
Erector Spinae	Maintain rigid torso position (isometric)	███████░░░ 70%

Stabilizers

Muscle	Role
Core (Abs, Obliques)	Anti-extension — prevents hips from sagging
Hip Flexors	Eccentric control, help maintain body position

Muscle Emphasis

To emphasize hamstrings: Slow eccentric (5s+ down), focus on knee flexion on way up To emphasize glutes: Focus on hip drive, squeeze glutes hard during ascent Complete development: Moderate tempo (3-3), equal emphasis both phases

Comparison to Other Hamstring Exercises

Exercise	Hip Extension	Knee Flexion	Total Hamstring
Glute-Ham Raise	✓✓✓ High	✓✓✓ High	██████████ 100%
Romanian Deadlift	✓✓✓ High	✗ None	████████░░ 80%
Leg Curl	✗ None	✓✓✓ High	██████░░░░ 60%
Nordic Curl	✗ Minimal	✓✓✓ Very High	████████░░ 85%
Good Morning	✓✓✓ High	✗ None	███████░░░ 75%

Verdict: GHR is the most complete hamstring exercise available

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Knees on pad	Can't complete movement properly	Wrong leverage, impossible mechanics	Position knees BEHIND pad edge
Breaking at hips	Hinging instead of staying rigid	Turns into a back extension variant	"Stay straight like a plank" cue
Falling too fast	Uncontrolled eccentric descent	No muscle work, injury risk, defeats purpose	Control the descent (3-5s minimum)
Too much hand push	Using arms to do the work	Hamstrings don't get trained	Use minimal assistance, build gradually
Not going low enough	Short ROM	Missing full hamstring stretch/development	Lower until horizontal (with control)
Hyperextending at top	Arching back past vertical	Lumbar stress, not needed	Stop at vertical (neutral)

Most Common Error

Knees positioned on top of the pad instead of behind it — this makes the exercise biomechanically impossible. Your knees need to be BEHIND the pad edge so you can hinge at the hips properly during the movement.

Self-Check Checklist

• Knees positioned just behind pad edge (not on pad)
• Body stays rigid throughout (no breaking at hips)
• Controlling the eccentric descent (not falling)
• Using minimal hand assistance (only what's needed)
• Lowering to at least 45° (goal: horizontal)
• Returning to vertical (not hyperextending past it)

Form Check Visual Cues

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🔀 Variations

By Assistance Level

Heavy Assistance (Beginner)

Aspect	Details
Assistance	Both hands pushing significantly
Eccentric	May only control first 30-50°
Concentric	Need strong push to return
Best For	Beginners, first 4-8 weeks

Protocol: 3 sets of 5-8 reps, focus on slow eccentric

Band Assistance (Intermediate)

Aspect	Details
Assistance	Resistance band around torso
Setup	Band anchored ahead, pulls you up
Best For	Building toward bodyweight
Benefit	Consistent assistance throughout ROM

How to: Loop band around rig/anchor in front, around your chest

Bodyweight (Advanced)

Aspect	Details
Assistance	None (or minimal fingertip touch)
Difficulty	Very hard
Best For	Strong hamstrings, months of training
Achievement	Major milestone

Goal standard: 3 sets of 8-12 reps, full ROM, no assistance

Weighted (Elite)

Aspect	Details
Resistance	Hold plate to chest (5-45 lb)
Difficulty	Extremely challenging
Best For	Elite athletes, advanced strength
Volume	Lower reps (3-6)

Progression: Start with 5 lb plate, add 2.5-5 lb when ready

By Training Purpose

Eccentric Focus (Injury Prevention)

Variation	Change	Why
Slow Eccentric	8-10 seconds lowering	Maximum eccentric strength
Eccentric Only	Lower slow, push back up	Build eccentric capacity
Partner Catch	Partner catches you at bottom	Can go heavier/slower on eccentric

Sample: 4 sets of 5 reps, 8s eccentric, push back up

Benefit: Eccentric hamstring strength prevents hamstring strains (common in sprinting)

Strength Focus

Variation	Change	Why
Lower Reps	4-6 reps	Build max strength
Weighted	Add 10-25 lb	Progressive overload
Explosive Concentric	Fast up, slow down	Power development

Sample: 4 sets of 5 reps, 10 lb plate, 3-0-1-0 tempo

Hypertrophy Focus

Variation	Change	Why
Moderate Tempo	3-1-2-0	Time under tension
Higher Reps	8-12 reps (if possible)	Metabolic stress
Pause at Bottom	2s hold at horizontal	Extra stretch

Sample: 3 sets of 8-10 reps, bodyweight, 3-2-2-0 tempo

Advanced Variations

Variation	Key Difference	When to Use
Weighted GHR	Hold plate to chest	When bodyweight is too easy (12+ reps)
Natural GHR	Done on floor with partner holding ankles	No equipment needed
Single-Leg GHR	One leg at a time	Address imbalances, extreme difficulty
Isometric Hold	Hold at parallel for 10-30s	Build static strength

Natural GHR (No Machine)

If you don't have a GHR machine:

Setup:

1. Kneel on pad/mat
2. Partner holds your ankles firmly
3. Same movement pattern as machine version

Pros: Can do anywhere Cons: Need a strong partner, less stable

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Assistance/Load	RIR
Eccentric Strength	4-5	4-6	3 min	Slow eccentric (8-10s)	1-2
Strength	3-4	5-8	2-3 min	Minimal assist or weighted	1-2
Hypertrophy	3-4	8-12	90s-2min	Bodyweight or light weight	2-3
Learning	3	5-8	2 min	Heavy assistance as needed	3-4

Workout Placement

Program Type	Placement	Rationale
Lower body day	After main lifts (squats/deads)	Hamstring accessory
Leg day	Mid-to-late workout	Demanding exercise, need energy
Pull day	Can work here	Posterior chain focus
Athletic training	Early in session	Neural demands, skill component

Programming Note

GHRs are VERY demanding. Place early enough that you have energy, but after main strength work. Don't put them at the very end when you're exhausted.

Frequency

Training Level	Frequency	Volume Per Session
Beginner	1-2x/week	2-3 sets of 5-8 (assisted)
Intermediate	2x/week	3-4 sets of 6-10
Advanced	2-3x/week	3-4 sets of 8-12
Athlete (injury prevention)	2x/week	3 sets of 5-8, slow eccentric

Recovery note: Hamstrings get VERY sore from GHRs, especially at first. Start with 1x/week.

Supersets & Pairings

Generally do GHRs standalone due to difficulty, but can pair with:

• Leg extensions — antagonist pairing (quads + hamstrings)
• Ab wheel rollout — rest hamstrings, work anterior core
• Calf raises — non-competing

Avoid pairing with: RDLs, deadlifts, leg curls (all hit hamstrings)

Sample Weekly Structure

Day	Exercise Order	Sets x Reps	Purpose
Monday (Lower)	1. Squat 2. RDL 3. GHR	5x5 3x8 3x8 (assisted)	Volume hamstring work
Thursday (Lower)	1. Deadlift 2. Leg Press 3. GHR (eccentric)	4x3 3x10 4x5 (10s ecc)	Eccentric strength

Progression Strategies

Strategy	Implementation	Timeline
Reduce assistance	Use hands less each session	4-8 weeks to bodyweight
Increase ROM	Lower deeper as strength allows	2-4 weeks
Add reps	1-2 more reps per week	Ongoing
Slow eccentric	Add 1s to eccentric each week	3-4 weeks
Add weight	Once 3x12 bodyweight, add 5 lb	Ongoing

Beginner Progression (First 12 Weeks)

Weeks	Protocol	Goal
1-2	3x5, heavy hand assist, control 30° descent	Learn movement
3-4	3x6, moderate hand assist, control 45° descent	Build strength
5-6	3x6, light hand assist, control 60° descent	Increase ROM
7-8	3x8, fingertip assist, control 75° descent	Nearly there
9-10	3x8, minimal assist, control 90° descent	Full ROM
11-12	3x10, no assist, full ROM	Bodyweight mastery

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Leg Curl (Machine)	Build baseline hamstring strength
Romanian Deadlift	Hip extension strength
Nordic Curl (Eccentric Only)	Similar but slightly easier
Stability Ball Leg Curl	Home alternative, easier

Progressions (Harder)

Exercise	When Ready	Link
Weighted GHR	Bodyweight too easy (12+ reps)	Same exercise, hold plate
Single-Leg GHR	Bilateral mastered, elite strength
Natural GHR with Band Resistance	No machine, want more resistance

Alternatives (Same Goal, Different Movement)

Complete Hamstring Alternatives

Alternative	Equipment	Comparison to GHR
Nordic Curl	Partner or anchor	Similar knee flexion, less hip extension
Stability Ball Leg Curl	Stability ball	Easier, combines hip and knee flexion
Slider Leg Curl	Sliders/towels	Bodyweight option, both functions

Note: Nothing fully replicates GHR's unique dual-action

Hip Extension Focus

Alternative	Equipment	Why
Romanian Deadlift	Barbell/dumbbells	Can load heavier, hip extension only
Good Morning	Barbell	Similar pattern, more loading
Reverse Hyper	Reverse hyper machine	Hip extension, decompressive

Knee Flexion Focus

Alternative	Equipment	Why
Leg Curl (lying/seated)	Machine	Isolation, easier to load
Nordic Curl	Partner/anchor	Intense eccentric
Stability Ball Curl	Stability ball	Accessible, effective

Equipment Substitutions

Don't Have This	Use This Instead
GHR Machine	Natural GHR with partner holding ankles
GHR Machine	Nordic curls (very similar)
Any Equipment	Slider/towel leg curls on smooth floor
GHR Machine	Stability ball leg curls (easier but still effective)

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Hamstring strain history	High eccentric loads may reaggravate	Start very light assistance, slow progression
Knee pain (anterior)	Pressure on patellar tendon	Pad knees well, stop if painful
Low back issues	Maintaining rigid torso demands erectors	Master setup, brace hard, lighter work
Hamstring tendinitis	High stress on hamstring tendons	Wait until healed, start easy

Stop Immediately If

• Sharp pain in hamstrings (beyond muscle fatigue)
• Knee pain (front of knee, tendon)
• Cramping in hamstrings (different from muscle burn)
• Lower back pain (not just muscle fatigue)

Injury Prevention

Strategy	Implementation
Progress slowly	Take weeks/months to build to bodyweight
Heavy assistance at first	Don't try to be a hero — use hands as needed
Warm up thoroughly	Light hamstring curls, RDLs before GHRs
Control the eccentric	Never free-fall — always control descent
Don't overtrain	Start 1x/week, hamstrings need lots of recovery

Soreness Management

GHRs cause EXTREME soreness, especially at first:

Expected:

• Severe DOMS (delayed onset muscle soreness) for 3-5 days
• Difficulty walking, sitting, stairs (seriously!)
• Peaks 48 hours post-workout

Management:

• Start with low volume (2-3 sets of 5 reps)
• Do them early in week so you recover by weekend
• Light cardio/walking helps (blood flow)
• Expect this for first 4-6 weeks until adaptation occurs

Not normal:

• Sharp pain during exercise
• Pain in tendons (not muscle belly)
• Pain that doesn't improve after 5-7 days

Hamstring Strain Prevention

GHRs are proven to PREVENT hamstring strains (common in sprinting):

• Studies show 51-70% reduction in hamstring injury rates
• Eccentric strength is key protective factor
• 2x per week, focus on slow eccentric (5-8s)
• Particularly important for athletes who sprint

Protocol for injury prevention:

• 2-3 sets of 5-8 reps
• 5-8 second eccentric
• Push back up as needed
• 2x per week year-round

Contraindications

Condition	Why	Alternative
Acute hamstring tear	Direct stress on injured tissue	Wait 6-12 weeks, use leg curls
Patellar tendinitis	Knee pressure may aggravate	Avoid until healed
Cannot control any eccentric	Too advanced	Build with leg curls, RDLs first

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension (concentric), Flexion (eccentric)	90° flexion to full extension	🟡 Moderate-High
Knee	Flexion (concentric), Extension (eccentric)	Full extension to 90°+ flexion	🔴 High
Ankle	Plantarflexion throughout	Full plantarflexion	🟢 Low-Moderate
Spine	Isometric stabilization	No movement (rigid)	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	90° flexion, full extension	Can touch toes with soft knees	Hip flexor stretches, hamstring flexibility work
Knee	Full extension to 90° flexion	Normal squatting ability	Generally not an issue
Ankle	Good plantarflexion	Can point toes	Calf stretches, ankle mobility
Hamstring	Moderate-good flexibility	Sit-and-reach test	Stretching program before starting GHRs

Joint-Specific Considerations

Knee Joint:

• HIGH stress, particularly on hamstring tendons at insertion
• Eccentric loading of knee flexors (hamstrings pulling on tibia)
• Proper pad placement critical (knees behind pad, not on it)
• Patellar tendon pressure from kneeling position

Hip Joint:

• Moderate stress during hip extension phase
• Dynamic flexion to extension mimics sprinting mechanics
• Very functional for athletic movements

Ankle Joint:

• Calves (gastrocnemius) contribute since they cross knee joint
• Plantarflexion helps lock position
• Generally not limiting factor

Spine:

• Must maintain RIGID position (like plank)
• Erectors work isometrically
• Breaking at hips reduces effectiveness and safety

Hamstring Tendon Stress

The GHR loads the hamstring tendons heavily, particularly at:

1. Proximal insertion: Ischial tuberosity (sit bones)
2. Distal insertions: Tibia and fibula (below knee)

This is why:

• People with hamstring tendinopathy should be cautious
• Proper warm-up is essential
• Eccentric strengthening at these tendons prevents injury long-term

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❓ Common Questions

How long until I can do GHRs without assistance?

Timeline varies widely:

• Beginner (weak hamstrings): 3-6 months
• Intermediate (moderate strength): 6-12 weeks
• Advanced (strong from RDLs, etc.): 2-4 weeks
• Athletes (sprinters, etc.): May achieve quickly or already can

Average: 2-3 months of consistent training (2x/week) for most people to go from heavy assistance to bodyweight.

Don't rush it — building slowly prevents injury and ensures proper development.

My hamstrings cramp when I try GHRs — what do I do?

Common causes:

1. Hamstrings too weak: They're fatiguing completely
2. Not warmed up: Cold hamstrings cramp under load
3. Dehydration/electrolytes: Especially magnesium, potassium
4. Doing too many reps: Muscular failure causes cramping

Solutions:

• Warm up with 10 min cycling + hamstring curls
• Start with very low volume (2 sets of 5 reps)
• Stay hydrated, consider magnesium supplementation
• Use more assistance — you're going too hard too soon
• Stop before failure (leave 2-3 reps in tank)

GHR vs. Nordic Curl — what's the difference?

Very similar, slight differences:

Glute-Ham Raise (GHR):

• Requires GHR machine
• Hip extension + knee flexion (both hamstring functions)
• Slightly easier due to machine support
• Can add weight more easily

Nordic Curl:

• Just need partner or anchor
• Primarily knee flexion (minimal hip extension)
• Slightly harder (less support)
• Very eccentric-focused

Both are excellent. Use whichever you have access to, or do both for variety.

Why can't I lift myself back up?

This is completely normal!

The concentric (lifting yourself up) is VERY difficult. Most people need weeks or months of eccentric-only training before they can complete a full rep unassisted.

Progression:

1. Phase 1 (Weeks 1-4): Eccentric only — lower slow (5-10s), push back up
2. Phase 2 (Weeks 5-8): Try to pull yourself up, use hands to assist as needed
3. Phase 3 (Weeks 9-12+): Gradually reduce hand assistance
4. Phase 4 (Month 4+): Full unassisted reps

Focus on the eccentric — that's where most of the benefit comes from anyway.

Should I do these if I already do RDLs and leg curls?

Yes! They complement each other:

• RDL: Hip extension (hamstring function #1)
• Leg Curl: Knee flexion (hamstring function #2)
• GHR: BOTH functions together (most complete)

Ideal program for hamstring development:

• Heavy RDLs: 3x8 (hip extension, loadable)
• GHRs: 3x8 (complete hamstring, dual action)
• Leg curls: 3x12 (knee flexion isolation, pump)

If time is limited, prioritize RDLs and GHRs over leg curls.

How do I set up without a GHR machine?

Natural GHR setup:

1. Find a partner (strong enough to hold your ankles)
2. Kneel on padded surface (mat, thick towel)
3. Partner kneels behind you, holds your ankles down firmly
4. Same movement: lower forward, pull back up

Tips:

• Partner needs to hold TIGHT (you'll pull them forward if not)
• Use crash mat or have hands ready to catch yourself
• Can also wedge feet under heavy furniture (if sturdy enough)

Alternatives if no partner:

• Stability ball leg curls (easier but similar)
• Slider/towel leg curls on smooth floor
• Just stick with RDLs + leg curls until you get access to GHR

My knees hurt — is this normal?

Some discomfort from kneeling is normal, sharp pain is not.

Normal:

• Mild discomfort from kneeling position
• Knee pad pressure (pad your knees more)
• Muscle fatigue around knee

NOT normal:

• Sharp pain in patellar tendon (front of knee)
• Pain that persists after workout
• Crunching/popping sensations

Solutions for discomfort:

• Pad knees heavily (extra mat, knee pads)
• Ensure knees are BEHIND pad, not on it
• Check you're not hyperextending knees during movement

If sharp pain: Stop, assess setup, may need to skip GHRs

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📚 Sources

Biomechanics & Muscle Activation:

• Wright, G.A. et al. (2017). Electromyographic activity of hamstrings during GHR — Tier A
• Bourne, M.N. et al. (2017). Hamstring EMG during various exercises — Tier A
• ExRx.net Exercise Analysis — Glute Ham Raise — Tier C

Injury Prevention:

• van der Horst, N. et al. (2015). Nordic hamstring exercise for injury prevention — Tier A
• Arnason, A. et al. (2008). Prevention of hamstring strains in elite soccer — Tier A
• Mjølsnes, R. et al. (2004). Nordic hamstring exercise reduces injuries by 51-70% — Tier A

Programming:

• NSCA Essentials of Strength Training — Tier A
• Simmons, L. (Westside Barbell) — Posterior chain development — Tier B
• Boyle, M. (2016). New Functional Training for Sports — Tier B

Technique:

• Starting Strength — Accessory Exercises — Tier C
• Squat University — GHR Technique — Tier C
• Elite FTS — Louie Simmons GHR articles — Tier C

Athletic Performance:

• Strength & Conditioning Research on hamstring training — Tier A
• Hamstring Eccentric Strength and Sprint Performance — Tier A

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For Mo

When to recommend this exercise:

• User wants complete hamstring development (both functions)
• User is an athlete (sprinters, field sport players) — injury prevention
• User has access to GHR machine or can do natural GHRs
• User has built baseline hamstring strength (can do RDLs, leg curls competently)
• User wants to prevent hamstring injuries

Who should NOT do this exercise:

• Acute hamstring injury → wait until fully healed
• Beginner with very weak hamstrings → build with RDLs, leg curls first
• No access to GHR machine and no partner → use alternatives
• Patellar tendinitis or anterior knee pain → may need to skip

Key coaching cues to emphasize:

1. "Knees go BEHIND the pad, not on it — this is critical"
2. "Your body stays rigid like a plank — don't break at the hips"
3. "Lower as slow as you can — fight gravity all the way down"
4. "Use your hands to assist as much as needed — we're building strength"
5. "Pull yourself back up with your hamstrings, not just your hands"

Common issues to watch for in user feedback:

• "I can't do even one rep" → Completely normal! Use heavy assistance, focus on eccentric
• "My hamstrings cramped" → Too intense, not warmed up, dehydration, or weak hamstrings
• "I'm SO sore I can barely walk" → Expected with GHRs! Start low volume, warn them
• "My knees hurt" → Check setup (knees behind pad?), may need more padding
• "I can't get the setup right" → Knees behind pad is #1 issue, help troubleshoot

Programming guidance:

• Start with: 1x/week, 2-3 sets of 5-8 reps with heavy assistance
• Build to: 2x/week, 3-4 sets of 8-12 reps with minimal assistance
• Pair with: Don't pair — too demanding. Do standalone or with non-competing movements
• Place: After main lifts (squats/deads), but early enough to have energy
• Typical progression timeline: 2-4 months to achieve bodyweight reps for most people

Progression signals:

• Ready to reduce assistance when: Current reps feel controlled, can lower to parallel
• Ready for bodyweight when: 3 sets of 10-12 with fingertip touch only
• Ready to add weight when: 3 sets of 12 bodyweight with perfect form
• Regress if: Can't control eccentric, cramping frequently, form breaking down

Red flags:

• Free-falling on eccentric → slow down, use more assistance
• Breaking at hips (not staying rigid) → cue "plank position," reduce difficulty
• Sharp knee pain → stop, assess setup, may need to avoid exercise
• Extreme soreness lasting 7+ days → started too aggressive, reduce volume

Teaching progression:

1. Set up machine correctly (knees behind pad is critical)
2. Practice the position — get feeling of rigid body
3. First session: 2 sets of 5 reps, heavy hand assistance, focus on slow eccentric (5-10s)
4. Weekly: Add 1-2 reps or reduce assistance slightly
5. Goal: Build to 3x10 bodyweight over 2-4 months

Injury prevention context: GHRs (and Nordic curls) are PROVEN to reduce hamstring strain rates by 51-70% in athletes. Emphasize eccentric strength (slow lowering) for this benefit. Recommend 2x/week year-round for athletes who sprint.

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Last updated: December 2024