Glute Ham Raise
Primary
Glutes
Secondary
Hamstrings, Lower back, Calves
Equipment
Machine
Difficulty
Advanced
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for advanced hamstring and glute development. The Glute Ham Raise — a compound hip hinge movement — is one of the most effective ways to train your glutes, with secondary work on your Lower back and Calves.
Everything You Need to Know About the Glute Ham Raise
The Glute Ham Raise is a advanced exercise exercise that targets your Glutes (gluteus maximus) and Hamstrings. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced hamstring and glute development. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with strong hamstring development. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Glute Ham Raise
Primary
Secondary
Stabilizers
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.
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
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.
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Safety Notes
- Build hamstring strength with easier exercises first.
- Use band assistance if unable to perform full reps.