About this exercise
The glute-ham raise is a challenging posterior-chain exercise performed on a dedicated machine that builds powerful hamstrings and glutes by resisting knee flexion through a full range of motion.
Glute ham raise
Step by step instructions, muscle activation and variants for the Glute ham raise.
HardHamstrings
How to Perform
- Secure your feet against the platform and position your thighs on the pad of the glute-ham developer
- Start with your body upright and your torso aligned with your hips
- Lower your torso forward by extending your knees until your body is roughly parallel to the floor
- Keep your back straight and your core braced throughout the descent
- Contract your hamstrings and glutes to pull your body back up to the starting position
- Move slowly and under control, avoiding any jerking motion
Muscle Activation
Primary
Hamstrings
Secondary
Glutes
About the Glute ham raise
The Glute ham raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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