HyperBody
Exercise library · Legs

Glute Ham Raise.

An advanced bodyweight or weighted exercise that intensely targets the hamstrings and glutes, with secondary lower back engagement.

AdvancedMachine
Glute Ham Raise
The numbers
Sets
2–4
Reps
8–15
Rest
45–75
Muscles
Primary
Hamstrings · Glutes
Secondary
Lower back
The play-by-play

How to do it.

  1. Step 01

    Position yourself on a Glute-Ham Developer (GHD) machine, securing your feet.

  2. Step 02

    Start with your torso perpendicular to the floor, knees slightly bent.

  3. Step 03

    Slowly lower your torso forward by extending your knees and hips.

  4. Step 04

    Maintain a straight line from your shoulders to your knees.

  5. Step 05

    Once parallel to the floor, powerfully contract your hamstrings and glutes.

  6. Step 06

    Pull yourself back up to the starting upright position.

What separates good from great

Pro cues.

  • Control the eccentric phase to maximize hamstring development.

  • Avoid using your lower back to initiate the movement.

  • If bodyweight is too difficult, use a resistance band for assistance.