Plate Resisted Glute Ham Raise

Key Takeaways

Hey, fitness warrior! Before diving into the nitty-gritty of the Plate Resisted Glute Ham Raise, let’s quickly set the stage. This killer exercise primarily targets – you guessed it – those powerful glutes and impressive hamstrings. But there’s more to it! Dive into this guide to get a detailed understanding and tips on mastering this exercise. Let’s get those muscles working and spirits soaring!

What is the Plate Resisted Glute Ham Raise?

Buckle up, friend. The Plate Resisted Glute Ham Raise is not just another fad. It’s a potent workout that effectively targets your glutes and hamstrings, offering a juicy alternative to the standard Glute Ham Raise. For those eager to diversify their hamstring routines, or searching for a Glute Ham Raise Alternative, look no further! This exercise can be a game-changer.

Step-by-Step Guide to the Plate Resisted Glute Ham Raise

Ready to dive in? Here’s a simple breakdown for beginners:

  1. Find Your Base: Start by locating a glute ham developer machine. If you don’t have one, a sturdy elevated surface and a partner can work as a makeshift setup.
  2. Positioning: Secure your feet under the pad, ensuring ankles are snugly placed.
  3. Hold the Plate: Grasp a weight plate close to your chest. If you’re just starting out, opt for lighter weights to get the form right.
  4. Descending Phase: Lower your torso towards the ground, maintaining a straight back. Remember, control is key. No rushing!
  5. Upward Motion: Use the strength of your glutes and hamstrings to pull yourself back to the starting position. Feel that burn? That’s progress!
  6. Repeat: Aim for 3 sets of 10 repetitions, especially if you’re just starting out. Gradually increase as you get comfortable.

Pro Tips for Nailing the Plate Resisted Glute Ham Raise

Now, let’s elevate that form with some awesome tips:

  1. Maintain Form: Keep that spine neutral. Avoid arching or rounding the back.
  2. Breathe Right: Exhale as you lift. Inhale as you descend.
  3. Progress Slowly: If holding a plate is too challenging, begin without one. Gradually add resistance as you get stronger.
  4. Engage the Core: Tighten those abs. It’ll aid balance and protect your lower back.
  5. Stay Consistent: Like any exercise, the Plate Resisted Glute Ham Raise demands consistency. Keep at it and witness those results!
  6. Alternate Moves: Incorporate Bent Over Glute Workouts in your routine. It’s an excellent supplement to this exercise.


  1. What muscles does the Plate Resisted Glute Ham Raise target?
  • This exercise primarily focuses on the glutes and hamstrings.
  1. How is this different from the standard Glute Ham Raise?
  • The addition of the weight plate increases resistance, making the muscles work harder.
  1. I’m finding it hard to balance. What can I do?
  • Start without the plate to focus on the technique. Engage your core for better balance.
  1. Can I do the Plate Resisted Glute Ham Raise without any equipment?
  • Yes, but having a partner to hold your feet or using a stable surface is essential.
  1. Is this exercise suitable for beginners?
  • Absolutely! Just ensure you start with lighter weights and focus on your form.
  1. How often should I incorporate this into my routine?
  • Ideally, 2-3 times a week should suffice, giving ample recovery time between sessions.
  1. Are there any safety precautions I should be aware of?
  • Always warm up before starting and ensure you use appropriate weight. If you feel sharp pains, stop immediately.
  1. What’s a good Glute Ham Raise Alternative?
  • Bent Over Glute Workouts can be an effective alternative.
  1. How quickly will I see results with the Plate Resisted Glute Ham Raise?
  • Consistency is key! With regular exercise and a balanced diet, noticeable results should appear in a few weeks.
  1. Can this exercise be incorporated in a HIIT routine?
  • Certainly! Just adjust repetitions and sets according to the intensity of your HIIT session.


That’s the lowdown on the Plate Resisted Glute Ham Raise, straight from us at AH7. Whether you’re a fitness newbie or a seasoned pro, this exercise promises results. So, embrace the challenge, be patient, and let’s hustle for that muscle! Always remember, your fitness journey is uniquely yours, and every step you take is a step towards a stronger you. Cheers to a healthier, fitter future!

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