On a glute-ham developer, the glute-ham raise has you lock your feet against the platform and lower the torso forward from the knees and hips, then curl back up using the hamstrings and glutes. It trains the muscles on the back of the legs through a large range and is a demanding exercise for advanced lifters.
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How effective is this exercise for you?
3
Sets
8
Reps
GHD machine
Equipment
8.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Hamstrings
➕
Secondary
Glutes
📋 How To Perform Glute-Ham Raise
1
Position yourself in the GHD machine, ankles secured, hips on the pad.
2
Start with your body straight, parallel to the floor.
3
Lower your torso down by bending at the knees, controlling the descent with your hamstrings.
4
Curl back up using your hamstrings and glutes.
5
Keep your body in a straight line throughout — don't bend at the hips.
💡 Benefits of Glute-Ham Raise
Builds hamstring and glute strength through both knee flexion and hip extension at once, which is why it is considered one of the best bodyweight exercises for the back of the legs. It also strengthens the lower back and supports sprinting and jumping performance.
📈 Sets, Reps & Programming
Do 3 sets of 5 to 8 reps with a controlled lowering phase and a strong push back up. Set the footplate so the hips are just past the pad, and use bands or the hands to assist if needed.
⚠️ Common Mistakes to Avoid
Using too much momentum and bouncing at the bottom
Not setting the machine correctly so the hips cannot hinge
Lowering too quickly and losing control
✅ Pro Tips
Set the footplate so the hips are just past the pad and the knees are supported
Squeeze the glutes and hamstrings together as you rise
🛡️ Safety Notes
Advanced and demanding. Start with a few slow reps, use band assistance if you cannot control the lowering, and stop if you feel a hamstring cramp or strain.
🔁 Progressions & Regressions
Make it harderhold a weight at the chest or slow the tempo.
Make it easierband assistance or Nordic hamstring curls with a spotter.
