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
Common Mistakes
Common mistakes content is coming soon.
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.