Banded Glute Ham Raise (VERSION 2)
The Banded Glute Ham Raise targets the hamstrings and glutes while providing support through resistance bands.
- Secure the resistance band around a stable anchor point and adjust it to your desired height.
- Position yourself on the ground with your knees on a mat and your feet secured under the band.
- Engage your core and lower your upper body towards the ground in a controlled manner.
- Push through your heels to raise your body back to the starting position, focusing on squeezing your glutes.
How to perform the Banded Glute Ham Raise (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Banded Glute Ham Raise (VERSION 2) using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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