Banded Glute Ham Raise (VERSION 2)
- Target muscle
- Hamstrings
- Synergist muscles
- Gluteus Maximus
- Equipment
- Band
- Body part
- Thighs
- Type
- Strength
The banded glute ham raise (version 2) is a bodyweight posterior-chain exercise that primarily trains the hamstrings, with strong help from the glutes (gluteus maximus). A band assists the bottom of the movement, lightening the hardest portion so you can build the strength and control needed for a full glute ham raise.
How to do the Banded Glute Ham Raise (VERSION 2)
- 1Anchor one end of the band to a low, sturdy point in front of you and loop the other end around your chest or upper arms so it pulls you forward and up.
- 2Kneel with your shins flat and lock your ankles under a secured pad, partner, or fixed support behind you.
- 3Brace your core and squeeze your glutes so your hips, torso, and head form a straight line from knees to crown.
- 4Lower your body forward under control by extending at the knees, keeping the line from knee to head rigid.
- 5Descend as far as you can control, resisting the lowering with your hamstrings rather than dropping.
- 6Drive your heels and shins down into the pad and contract your hamstrings to pull your torso back to the start, letting the band assist through the hardest range.
- 7Squeeze your glutes at the top without overarching your lower back, then begin the next rep.
Form tips
- Keep your hips fully extended and your body in one straight line the whole rep so the work stays in the hamstrings and glutes.
- Set the band tension so it helps just enough to complete clean reps, and reduce the assistance as you get stronger.
- Control the lowering phase slowly — the eccentric is where most hamstring strength is built.
- Make sure your ankles are locked down securely before starting so you can trust the anchor under load.
Common mistakes
- Bending at the hips instead of the knees, which turns the movement into a forward bow and takes tension off the hamstrings.
- Letting the lower back arch or the chest pike up at the top, which loads the spine instead of the glutes.
- Dropping quickly through the descent rather than resisting it, losing the eccentric stimulus and risking a hamstring strain.
- Using too little band assistance and collapsing forward, breaking the straight-line position and cutting the range short.
- Failing to lock the ankles securely, which makes the lift unstable and unsafe.
Frequently asked questions
What muscles does the banded glute ham raise work?
It primarily works the hamstrings, with the glutes (gluteus maximus) assisting to extend the hips and hold your body in a straight line.
Why use a band on the glute ham raise?
The band assists you through the hardest, lowest part of the movement, so you can complete full reps and build hamstring strength before progressing to the unassisted version.
Is the banded glute ham raise good for beginners?
Yes. The full glute ham raise is very demanding, so adding band assistance makes it accessible while you develop the eccentric hamstring control it requires.
How many sets and reps should I do?
Start with 3 sets of 6–10 controlled reps, using enough band assistance to keep clean form throughout each set.
