Glute Ham Raise
Muscles worked
Instructions
- 1Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
- 2Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
- 3Return to the starting position, keeping your descent under control.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Glute Ham Raise
The glute ham raise (GHR) is an advanced exercise that works the hamstrings under contraction at both the hip and knee simultaneously, a rare combination that makes it one of the most complete movements for this muscle group. On a dedicated machine, you flex the knees to raise the torso from a forward-leaning position, a demanding exercise reserved for those who already have solid hamstring strength.
check_circleBenefits
- check_circleWorks the hamstrings across both joints at once
- check_circleOne of the most complete exercises for this muscle group
- check_circleAlso strengthens the glutes and lower back
lightbulbExecution tips
- lightbulbStart with a reduced range if the full movement is too hard
- lightbulbKeep the back straight throughout the descent
- lightbulbUse your hands to assist if needed early in learning the movement
warningCommon mistakes
- warningAttempting the full range without sufficient strength base
- warningBack rounding during the movement
- warningUncontrolled descent that stresses the hamstrings
helpFrequently asked questions
Is this exercise accessible to beginners?expand_more
No, it's an advanced movement; start with the classic leg curl before trying it.
Which muscle is worked the most?expand_more
The hamstrings first and foremost, with good involvement of the glutes and lower back.
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