Banded Glute Ham Raise (VERSION 3) exercise animation (Male)

Banded Glute Ham Raise (VERSION 3)

Target muscle
—
Equipment
Band
Body part
Thighs
Type
Strength

The banded glute ham raise is a knee-flexion movement for the thighs that emphasizes the hamstrings and glutes. You kneel with your feet anchored and lower your torso forward, then pull yourself back up, using a resistance band to assist the hardest part of the rep. The band makes this challenging bodyweight exercise scalable for lifters who cannot yet control the full range under their own strength.

How to do the Banded Glute Ham Raise (VERSION 3)

  1. 1Anchor the resistance band to a sturdy point in front of you at roughly chest height, then kneel on a pad with the band looped across your chest or held in front of you for assistance.
  2. 2Secure your feet under a fixed support so your heels stay locked down throughout the movement.
  3. 3Set your knees, hips, and shoulders in a straight line and brace your core so your torso stays rigid like a plank.
  4. 4Lower your torso forward slowly and under control, letting your knees act as the hinge while your hamstrings and glutes resist the descent.
  5. 5Continue lowering as far as you can control, keeping your hips extended so your body stays straight from knees to shoulders.
  6. 6Drive your heels down and contract your hamstrings and glutes to pull your torso back up, letting the band help through the weakest range.
  7. 7Finish standing tall at the top with hips fully extended, then reset and repeat for your target reps.
  8. 8After your last rep, ease back to the start position and unhook the band with control.

Form tips

  • Keep your hips extended and your body in one straight line from knees to shoulders so the work stays in your hamstrings rather than collapsing at the hips.
  • Lower as slowly as you can control the eccentric (the descent) is where most of the strength is built in this movement.
  • Use a thicker band or a higher anchor point to add more assistance, and a lighter band as you get stronger.
  • Place a pad under your knees and lock your feet firmly so you can focus on the hamstrings without discomfort.
  • Keep your core braced throughout so your lower back does not arch or your hips do not pike forward.

Common mistakes

  • Bending at the hips to drop the torso instead of hinging at the knees, which shifts work away from the hamstrings and reduces the training effect.
  • Dropping fast and uncontrolled on the way down, which wastes the most productive part of the rep and risks a hamstring strain.
  • Relying too much on a heavy band so you barely work the hamstrings, turning the movement into mostly an assisted swing.
  • Letting the feet lift or the heels loosen from the anchor, which removes the stable base and makes the lower-back compensate.
  • Letting the lower back arch or the hips pike as you fatigue, which takes tension off the hamstrings and stresses the spine.

Frequently asked questions

What muscles does the banded glute ham raise work?

As its name implies, it emphasizes the hamstrings and glutes. It is a thigh-focused knee-flexion movement where those muscles control the descent and pull your torso back up.

Why use a band for the glute ham raise?

The glute ham raise is very demanding through its weakest range, and the band assists you there. This lets you train the full range with control before you are strong enough to do the movement unassisted.

Is the banded glute ham raise good for beginners?

Yes. The band scales the difficulty, so beginners can use more assistance to learn the pattern, then reduce the band over time as their hamstrings and glutes get stronger.

How many sets and reps should I do?

For most lifters, 3 to 4 sets of 6 to 12 controlled reps works well. Focus on a slow descent and a full range rather than chasing a high rep count.

How do I make the banded glute ham raise easier or harder?

Use a thicker band or a higher anchor for more assistance to make it easier, and switch to a lighter band or lower anchor as you get stronger to make it harder.

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