Glute Ham Raise

Muscles worked

Setup

1. Adjust the footplate so that your knees rest slightly behind the apex of the rounded thigh pad.
2. Secure your ankles firmly between the rollers and press the balls of your feet against the footplate.
3. Start in a vertical position with your knees bent at 90 degrees, torso upright, and arms crossed over your chest.

How to do it

1. Inhale and slowly lower your torso forward by straightening your knees until your entire body is parallel to the floor.
2. Maintain a rigid, straight line from your head to your knees, avoiding any hinging at the hips.
3. Exhale and pull yourself back to the starting position by driving your knees into the pad and forcefully contracting your hamstrings.
4. Control the descent for a 3-second count and return to the top with a powerful, controlled contraction.

Form checklist

• Keep your glutes squeezed throughout the movement to prevent your hips from 'breaking' or pushing back.
• Maintain a neutral spine and braced core to avoid arching your lower back.
• Ensure your feet stay in active contact with the footplate to engage the calves.
• Avoid using momentum or swinging your arms to complete the repetition.

Pro tips

• Think about 'curling' the machine toward you with your heels to maximize hamstring recruitment.
• Focus on the mind-muscle connection by imagining your hamstrings pulling your lower legs toward your glutes.
• Keep your chin tucked slightly to maintain a neutral cervical spine throughout the range of motion.

Make it harder

• Hold a weight plate or dumbbell against your chest to increase resistance.
• Slow down the eccentric (lowering) phase to 5-6 seconds to maximize time under tension.

Frequently asked

What muscles does the glute ham raise work?

The glute ham raise primarily targets the calves, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the glute ham raise?

The glute ham raise requires no equipment — just your body weight.

Is the glute ham raise good for beginners?

The glute ham raise is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Mixed Grip DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps