Glute Ham Raise
Primary
Glutes
Secondary
Hamstrings, Lower back, Calves
Equipment
Machine
Difficulty
Advanced
Type
Hinge
Glute Ham Raise
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Muscles worked: Glute Ham Raise
Also targets: Hamstrings, , Calves
Want Glute Ham Raise in your program?
Get a personalized plan with sets, reps, and progression built in.
Glute Ham Raise form guide
- 1
Position yourself on the GHD machine with knees on the pad.
- 2
Secure your ankles under the foot rollers or pads.
- 3
Start in an upright kneeling position with torso vertical.
- 4
Lower your body forward by extending at the knees.
- 5
Keep your hips extended and body straight as you lower.
- 6
Use your hamstrings and glutes to curl back to starting position.
What are the best tips for the Glute Ham Raise?
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.
When to Use the Glute Ham Raise
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.
What are common Glute Ham Raise mistakes to avoid?
Breaking at the hips instead of staying straight.
Losing hip position during the Glute Ham Raise shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Not lowering far enough to challenge the muscles.
Hip hinge movements like the Glute Ham Raise demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Using momentum instead of muscular control.
Bouncing or using momentum during the Glute Ham Raise takes work away from your Glutes (gluteus maximus) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Is the Glute Ham Raise right for you?
Advanced athletes with strong hamstring development.
How to Program the Glute Ham Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-10 reps. Rest 90 seconds.
What are good alternatives to the Glute Ham Raise?
Reverse Hyperextension
Stability Ball Leg Curl
Romanian Deadlift
Other Variations
- Band-Assisted GHR
- Weighted GHR
- Nordic Curl
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.
The Glute Ham Raise is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with strong hamstring development. Focus on proper technique and consider starting with easier variations.
For the Glute Ham Raise, the recommended approach depends on your goals. 3-4 sets of 6-10 reps. Rest 90 seconds. For strength, use 3-5 reps. For muscle growth, perform 6-10 reps. For endurance, complete 10-15 reps.
The Glute Ham Raise typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Glute Ham Raise — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Build hamstring strength with easier exercises first.
- Use band assistance if unable to perform full reps.