Primary
Glutes
Secondary
Hamstrings, Lower back, Calves
Equipment
Machine
Difficulty
Advanced
Type
Hinge
See how Glute Ham Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The glute-ham raise is an advanced posterior chain exercise that trains hip extension and knee flexion simultaneously on a GHD machine. Starting from a kneeling position, you lower your body forward by extending at the knees, then use your hamstrings and glutes to curl yourself back upright. Few exercises challenge hamstrings this intensely.
When to use it
Use for advanced hamstring and glute development.
Who it's for
Advanced athletes with strong hamstring development.
Position yourself on the GHD with your knees on the pad and ankles secured. Keep your body in a straight line from knees to head and lower forward by extending at your knees only—do not bend at your hips. Use your hamstrings and glutes to curl back up.
Also targets: Hamstrings, Back, Calves
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Position yourself on the GHD machine with knees on the pad.
Secure your ankles under the foot rollers or pads.
Start in an upright kneeling position with torso vertical.
Lower your body forward by extending at the knees.
Keep your hips extended and body straight as you lower.
Use your hamstrings and glutes to curl back to starting position.
This is an advanced exercise requiring hamstring strength.
Push your toes into the footplate to engage calves.
Keep your hips extended throughout the entire movement.
Use assistance or band if unable to complete full reps.
Program glute-ham raises for advanced hamstring and glute training when you have access to a GHD machine. Use lower reps (6-10) since the exercise is very demanding. They pair well with hip thrusts and can replace leg curls for advanced lifters.
Breaking at the hips instead of staying straight.
Losing hip position during the Glute Ham Raise changes the loading pattern and can reduce the intended work for your Glutes (gluteus maximus). Keep your hips aligned with the setup cues and move only through the range you can control.
Not lowering far enough to challenge the muscles.
Hip hinge movements like the Glute Ham Raise depend on a consistent hip path. Keep the load controlled, maintain your brace, and let your Glutes (gluteus maximus) guide the movement.
Using momentum instead of muscular control.
Bouncing or using momentum during the Glute Ham Raise makes the movement harder to control and can shift work away from your Glutes (gluteus maximus). Use a load you can move smoothly through the intended range.
Advanced athletes with strong hamstring development.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 6-10 reps. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Glute Ham Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Glute Ham Raise
The Glute Ham Raise primarily targets the Glutes (gluteus maximus), Hamstrings, making it an effective exercise for glutes development. Secondary muscles worked during the Glute Ham Raise include Lower back, Calves, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Glute Ham Raise as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Glute Ham Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Glute Ham Raise is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Glute Ham Raise include: Reverse Hyperextension, Stability Ball Leg Curl, Romanian Deadlift. These exercises target similar muscle groups as the Glute Ham Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.