Glute-Ham Raise
- Target muscle
- Hamstrings
- Synergist muscles
- Gastrocnemius, Gluteus Maximus
- Equipment
- Body weight
- Body part
- Thighs
- Type
- Strength
The glute-ham raise is a bodyweight posterior-chain exercise that primarily targets the hamstrings, with the glutes (gluteus maximus) and calves (gastrocnemius) assisting. Performed on a glute-ham developer, it trains the hamstrings in both their knee-flexion and hip-extension roles, making it a strong choice for building hamstring strength and resilience.
How to do the Glute-Ham Raise
- 1Set the glute-ham developer so your hips rest on the pad and the balls of your feet press firmly against the footplate between the rollers.
- 2Position the ankle rollers snugly behind your calves and adjust the foot platform so your knees sit just behind the pad.
- 3Start with your torso upright, body in a straight line from head to knees, arms crossed over your chest or hands near your head.
- 4Brace your core and squeeze your glutes, then slowly lower your torso forward by extending at the knees until your body is roughly parallel to the floor.
- 5Keep your hips and spine neutral throughout the descent, controlling the movement with your hamstrings rather than letting yourself drop.
- 6Drive the balls of your feet into the platform and contract your hamstrings to pull your torso back up to the starting position.
- 7Squeeze your glutes at the top without overarching your lower back, then repeat for the desired reps.
- 8On your final rep, lower under control and step off the developer carefully.
Form tips
- Move slowly and deliberately, especially on the lowering phase, to keep tension on the hamstrings and avoid using momentum.
- Keep a straight line from your head to your knees to protect your lower back and keep the work in the hamstrings and glutes.
- If a full rep is too hard, push lightly off the floor or platform at the bottom to assist the concentric, then build toward unassisted reps.
- Place the pad so it sits at your hips, not your thighs, so you can hinge and flex freely through a full range.
- Exhale as you pull yourself up and inhale on the way down to maintain a stable brace.
Common mistakes
- Dropping quickly and bouncing out of the bottom, which removes hamstring tension and raises the risk of a strain.
- Bending at the hips and rounding the lower back instead of staying rigid, which shifts load off the hamstrings and stresses the spine.
- Hyperextending the lower back at the top to finish the rep, which strains the lumbar spine rather than working the glutes.
- Setting the foot platform too far away so the knees aren't supported, reducing leverage and making the rep unstable.
- Letting the feet relax off the platform, which loses the calf and footplate drive that helps power the raise.
Frequently asked questions
What muscles does the glute-ham raise work?
It primarily works the hamstrings, with the gluteus maximus and the gastrocnemius (calves) assisting. The hamstrings work at both the knee and the hip, so the movement trains the whole back of the thigh.
Is the glute-ham raise good for beginners?
It is challenging because it uses your full bodyweight, so beginners often start by pushing lightly off the floor at the bottom to assist each rep. Build up to unassisted reps as your hamstrings get stronger.
What is a good alternative to the glute-ham raise?
If you don't have a glute-ham developer, the Nordic hamstring curl trains the hamstrings in a similar knee-flexion pattern using bodyweight. Both heavily load the hamstrings, so progress them gradually.
How many sets and reps should I do?
Because it is a demanding bodyweight movement, 3 to 4 sets of 6 to 12 reps works well. If you can't reach that range, use assisted reps and add unassisted ones over time.
Where should I feel the glute-ham raise?
You should feel it mainly in your hamstrings, with your glutes engaging at the top of the raise. If you feel it mostly in your lower back, you are likely hinging at the hips or hyperextending instead of staying rigid.
