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Resistance Band Assisted Glute Ham Raise
Band-assisted glute-ham raise targeting hamstrings and glutes to build posterior chain strength and improve squat and deadlift performance; ideal for hypertrophy and neuromuscular adaptation.
About Exercise
Equipment
Bands, Back Extension Machine
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes
Secondary Muscles
Lower Back, Abs, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
5/10Erector Spinae
Abs
4/10Rectus Abdominis
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Adjust GHD so knees are just behind the pad and feet are secured. Loop resistance band around footplate and upper chest for assistance.
- Position face down on GHD with torso upright and core engaged.
- Hinge at hips and knees to lower torso slowly until parallel to floor.
- Drive through heels and flex hamstrings to lift back to upright position.
- Squeeze glutes at top.
- Maintain neutral spine throughout.
- Repeat for reps with control.
Coaching Tips
Form Cues
- Keep spine neutral
- Drive through heels
- Engage core fully
- Squeeze glutes at top
- Control descent
Breathing
Inhale during eccentric lowering; exhale during concentric lift while bracing core.
Tempo
4-0-2
Range of Motion
From upright torso to horizontal parallel position, with slight knee bend at bottom.
Safety
Safety Notes
- Avoid if acute lower back pain
- Ensure secure foot placement
- Start with thicker band for assistance
- Monitor for core instability
Spotting
Not typically needed; use hands on floor for self-assist if band fails.
Common Mistakes
- Arching lower back
- Using momentum
- Locking knees
- Poor band tension
When to Avoid
- Lower back strain
- Hamstring injury
- Knee hyperextension
Flexibility Needed
- Adequate hip flexion
- Knee flexion range
Build Up First
- Master basic hip hinge
- Familiar with Nordic curl progression
Also known as
Banded Glute Ham Raise, Assisted GHR, Band-Assisted Nordic Hamstring Curl
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