Upper Legs Exercise · Body Weight

Expand

Glute-Ham Raise

Few bodyweight exercises load the hamstrings through both jobs they actually do — bending the knee and extending the hip — the way the glute-ham raise does, which is why it's a staple in programs built around hamstring and posterior chain strength. It's a genuinely hard movement even for strong lifters, since the hamstrings have to control a long eccentric under full bodyweight.

Go to the movement steps

Category

Upper Legs

Equipment

Body Weight

Target

Hamstrings

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Glute-Ham Raise

1. Set the glute-ham raise machine to match your body length.
2. Lie face down on the machine with your ankles locked in place.
3. Cross your arms over your chest or rest your hands there.
4. Use your hamstrings and glutes to raise your upper body up toward the ceiling.
5. Keep rising until your body forms a straight line from head to heels.
6. Pause briefly at the top, then lower your body slowly back down to the start.
7. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the hamstrings.

Technique & Form Tips

Match the demonstrated support and direction of movement. Leg curls bend the knees against resistance; Nordic curls lower and return the torso while the lower legs stay supported. These variations need different instructions rather than a universal machine setup.

Common Mistakes to Avoid

• Using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.
• Dropping into the movement: Control the lowering or straightening phase rather than letting the resistance or body drop.
• Forcing the range: Use a range you can control and return from without bouncing or forcing the end position.

How to Breathe During This Exercise

Keep breathing steadily through each controlled repetition.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Glute-Ham Raise mainly targets your Hamstrings, with your Glutes helping support the movement, along with your Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Hamstrings Exercises

Barbell Good Morning Barbell · Hamstrings Barbell Straight Leg Deadlift Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell · Hamstrings Exercise Ball Seated Hamstring Stretch Stability Ball · Hamstrings Hamstring Stretch Body Weight · Hamstrings

Equipment Alternatives

Don't have body weight? These target the same hamstrings with different equipment.

Cable Assisted Inverse Leg Curl Cable · Hamstrings Lever Kneeling Leg Curl Leverage Machine · Hamstrings

FAQ

What muscles does the Glute-Ham Raise work?

The Glute-Ham Raise mainly works your hamstrings. It also helps strengthen your glutes and lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Glute-Ham Raise?

You do the Glute-Ham Raise with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Glute-Ham Raise?

One mistake to watch for is using the wrong support: Match the support points to the demonstration. If using a machine, follow its adjustment instructions.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Glute-Ham Raise?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Glute-Ham Raise?

The Cable Assisted Inverse Leg Curl trains your hamstrings with cable and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.