Glute Ham Raise
A hamstring exercise done on a glute ham machine, lowering and raising the torso by bending at the knees while the feet stay anchored. It suits lifters with access to the specific equipment this exercise needs.
- Primary musclesHamstrings
- Secondary musclesCalves, Glutes
- EquipmentMachine
- LevelIntermediate · compound
How to do the glute ham raise
- Adjust the machine to fit your body and position your feet against the footplate.
- Lie face down with your knees just behind the pad, starting from the bottom of the movement.
- Keep your back arched and drive your toes into the footplate as you flex your knees.
- Continue raising your upper body until you reach an upright position, keeping your torso straight throughout.
- Return to the starting position slowly, controlling your descent rather than dropping down.
Original library instructions (3 steps)
- Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
- Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
- Return to the starting position, keeping your descent under control.
Common mistakes
- Rounding the back during the movement instead of keeping it arched and straight throughout.
- Dropping quickly on the way down instead of lowering under control with the hamstrings.
- Rushing the rise to the top instead of driving the toes in and moving with control.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 6 to 8 reps, 90 seconds rest |
| Muscle | 3 sets of 8 to 10 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 12 to 15 reps, 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Start with a smaller range of motion until your hamstrings can control the full movement.
- Ask someone to check your machine setup the first time, since the fit matters for this exercise.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the glute ham raise good for beginners?
It works better for lifters with some hamstring training experience, since controlling the descent takes real hamstring strength.
What muscles does the glute ham raise work?
It mainly works the hamstrings, with the calves and glutes helping through the raise and lower.
