Primary
Glutes
Secondary
Hamstrings, Lower back, Calves
Equipment
Machine
Difficulty
Advanced
Type
Hinge
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MySetPlan shows you when to use Glute Ham Raise, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
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.
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.
MySetPlan places Glute Ham Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Glute Ham Raise
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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.
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.