Glute Ham Raise.

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.

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.

Questions, answered.

What is the Glute Ham Raise?

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

What muscles does the Glute Ham Raise work?

The Glute Ham Raise primarily works your hamstrings and glutes. It also recruits your lower back as secondary movers.

What equipment do I need for the Glute Ham Raise?

None. The Glute Ham Raise is a bodyweight movement you can do without any equipment.

How many sets and reps should I do for the Glute Ham Raise?

A typical prescription for the Glute Ham Raise is 2–4 sets of 8–15 reps. Rest about 45–75 seconds between sets.

Is the Glute Ham Raise good for beginners?

The Glute Ham Raise is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.