Glute-Ham Raise

The glute-ham raise uses a glute-ham developer to train the hamstrings through both knee flexion and hip extension at once. It is demanding because you lift your own bodyweight from a fully lengthened position, so most people build up to full reps gradually.

Advanced 💪 Hamstrings Compound Hinge
3
Sets
5–10
Reps
2 min
Rest
Compound
Type
🏋️ Machine
Glute-Ham Raise — start and finish positionsSTARTFINISH
Machine
Hamstrings Advanced Compound
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Muscles Worked

Learn more in the Hamstrings training guide →

Primary
Hamstrings
Secondary
Glutes
Calves
Highlighted muscles

How To Perform

  1. 1 Set the machine so your ankles are locked under the pads and your knees sit just behind the thigh pad, with your hips free to move.
  2. 2 Start fully extended with your body in a straight line, arms crossed in front of your chest.
  3. 3 Lower your torso toward the floor by hinging at the hips, keeping your body straight.
  4. 4 Curl back up by bending your knees and driving your hips forward until you are upright again.

Form Cues

  • ✓ Keep a straight line from head to knees as you lower; do not fold at the waist.
  • ✓ Squeeze the glutes as you come up so the hips finish fully extended.
  • ✓ Lower more slowly than you lift — the lowering phase does a lot of the work.

Common Mistakes

  • ✗ Breaking at the hips and piking forward instead of staying straight.
  • ✗ Dropping from the bottom position instead of controlling the descent.
  • ✗ Starting with full bodyweight reps before you can control a partial range.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Glute-Ham Raise, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Glute-Ham Raise? These alternatives target the same muscles:

Nordic Curl
Hamstrings · Advanced
→
Lying Leg Curl
Hamstrings · Beginner
→
Seated Leg Curl
Hamstrings · Beginner
→
Romanian Deadlift
Hamstrings · Intermediate
→

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Where This Exercise Fits

FAQ

How many sets of Glute-Ham Raise should I do?▾
3 sets of 5–10 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for hamstrings. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Glute-Ham Raise target?▾
Glute-Ham Raise primarily targets the Hamstrings. Secondary muscles include Glutes, Calves.
Is Glute-Ham Raise good for beginners?▾
Glute-Ham Raise is an advanced exercise. Develop solid technique on simpler movements before attempting it.
How much rest between sets?▾
For Glute-Ham Raise, 2 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.