In pursuit of strength gains, improved performance and/or a chiseled toned abs? Then it’s important to utilize every method at your disposal.

Too many times, gym-goers get stuck on a single technique or school of thought and dig themselves into a rut that’s hard to escape. This type of training can lead to experiencing plateaus. . In order to grow, we need to reinvent ourselves and the things we do. In the gym, this involves stepping outside of your comfort zone and seeking fresh, dynamic programs.

Cross-Training epitomizes this approach, drawing from a variety of disciplines and incorporating them into vigorous and supremely productive workouts. Cross-Training is the method of combining several different workout strategies (for instance, body building, track and field, and boxing) for a single, comprehensive training session.

In our effort to help you #becomeyourelite, we are bringing cross-training to every inch of our floors with brand new equipment. Check back every Tuesday this month for a brand new workout featuring new machines, exercises and training methods. This week we shed some love to #legday. 

Glute Ham Raise

The Glute Ham Raise Machine is one of the newer pieces of equipment hanging out around Elite Sport & Fitness. If you’ve never used this machine before it probably look strange and intimidating.

The Glute Ham Raise is one of the best posterior chain exercises because it strengthens the entire posterior chain; including the low back, glutes, hamstrings and  calves. The exercise is challenging, making proper form crucial.


Set Up

  • Set up with knees either directly on or slightly behind the pad.
  • Place your feet firmly on the platform with the back of the calves pressed lightly against the upper heel hook.
  • Begin with your torso perpendicular to the floor
  • Next, squeeze your abs, hamstrings, glutes,and lower back to raise yourself up until your torso is parallel to the floor.
  • Slowly begin to slowly (try for a count of 3-4 seconds) lower yourself back to the starting position by pushing the toes into the foot plate and pulling up with the hamstrings.
  • Be sure to keep the glutes and hamstrings contracted.

In addition to keeping your posterior chain contracted, maintain a straight line from your hip, knees, and shoulders  throughout the exercise.


  • Don’t go as far up (not perpendicular) on the lift portion of the exercise
  • If you’re unable to perform the exercise with correct form, try doing a Glute Ham Raise Isometric Holds- hold your body at the starting point (parallel) to the floor for a count of 10-seconds


  • Add a little weight to the exercise  by holding a small plate or medicine ball against your chest.