Glute/Ham Raise (on smith Machine)

• CATEGORY

  Posterior Chain

  Hamstring Strength

  Bodyweight Assistance

  Eccentric Control

• EQUIPMENT NEEDED

  Smith Machine

  Dumbbells

  Mat or Pad for Legs

• LEVEL

  Intermediate to Advanced

Overview

The Glute/Ham Raise using a Smith Machine is an effective and scalable posterior chain exercise that emphasizes eccentric hamstring control and glute engagement. This variation utilizes the bar of a Smith machine to create a pivot point at the hips, mimicking the mechanics of a traditional glute-ham developer. It's ideal for advanced lifters seeking to build resilient hamstrings and prevent hamstring strains.

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Muscles Worked

PRIMARY:

• Hamstrings

• Gluteus maximus

SECONDARY:

• Erector spinae

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Set the Smith machine bar to about hip height.

2. Place two dumbbells securely behind your feet to anchor you in place.

3. Kneel down with your thighs pressed against the bar and feet locked under the dumbbells.

4. Hinge over the bar, keeping tension in your hamstrings as you slowly lower your torso toward the floor.

5. Once you reach full extension (or your range allows), squeeze your glutes and hamstrings to return to the starting position.

6. Keep your hips extended and avoid bending at the waist to maintain the glute/hamstring focus.

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Variations

• Eccentric-only reps (lower slow, push up with hands)

• Band-assisted reps

• Weighted vest or plate for added resistance

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Benefits

• Builds strong, injury-resistant hamstrings

• Emphasizes eccentric control to reduce risk of strains

• Accessible option for those without a GHD machine

• Strengthens hip extension mechanics used in sprinting and lifting

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COACHING CUES

• Keep your hips forward, not sagging back

• Control the descent-fight gravity with your hamstrings

• Press your thighs into the bar to stay connected through the whole rep

• Use your glutes to finish the movement, not just your low back

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Notes

This Smith Machine Glute/Ham Raise variation is a smart substitute for a traditional GHD when equipment is limited. It trains posterior chain strength, eccentric hamstring control, and glute activation—making it a key asset for athletic performance and injury prevention.