Hamstrings · Body weight · Advanced
How to do Glute-ham Raise
The glute-ham raise is a bodyweight exercise that primarily targets the hamstrings, with secondary emphasis on the glutes and lower back. It is performed on a glute-ham raise machine and requires significant strength and control to execute properly.
- Primary muscle
- Hamstrings
- Also works
- Glutes and Lower back
- Equipment
- Body weight
- Level
- Advanced
- Category
- Legs
How to do Glute-ham Raise, step by step
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
- Place your hands on your chest or cross them over your chest.
- Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- Continue lifting until your body is in a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Glute-ham Raise works your hamstrings as the main mover, with help from your glutes and lower back.
Track Glute-ham Raise in SPLYT
Glute-ham Raise is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More hamstring exercises
Hamstring StretchHamstrings · Body weight
Inverse Leg Curl (Bench Support)Hamstrings · Body weight
Inverse Leg Curl (On Pull-up Cable Machine)Hamstrings · Body weight
Kick Out SitHamstrings · Body weight
Kettlebell Hang CleanHamstrings · Kettlebell
Leg CurlHamstrings · Machine
Leg Up Hamstring StretchHamstrings · Body weight
Lever DeadliftHamstrings · Leverage machine
