If you're looking for the best exercises to strengthen your hamstrings while increasing your deadlifts and squats, the glute-ham raise should be included in your program on a weekly basis.

However, the glute-ham raise is often neglected and overlooked when it comes to training the hamstrings and developing the posterior chain.

When specifically training the hamstrings, it is important to do so by loading at both the hip and knee joint, and the glute-ham raise (GHR) allows you to do both within a single exercise. This makes it a great posterior chain developer and a movement that we feel should be included in your training on a weekly basis.

A big reason a lot of people don’t use these in their training is that they are hard! Especially if you’ve been neglecting your posterior chain. So we’ve put together a list of our favorite glute ham raise (GHR) variations to build your hamstrings and develop your posterior chain.

Learn how to master the glute-ham raise using the variations and progressions. We’ve set them up as a progression so you can start with the first one and progress to the next variation once you feel comfortable and confident you can complete the reps with perfect form.

GHR Variations / Progression

(0:59) 1. Eccentric Only

(1:22) 2. Eccentric Loaded

(1:41) 3. Regular GHR - Band Assisted if needed

(2:01) 4. Band Resisted

(3:31) 5. Eccentric Load Overhead – Concentric Load at Chest

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