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Exercise 3193 · REF Vvwjz6N

Glute-Ham Raise exercise animation

Glute-Ham Raise

Category
Upper Legs
Equipment
Body Weight
Target
Hamstrings

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.

How to Do the Glute-Ham Raise

  1. Adjust the glute-ham raise machine to fit your body.
  2. Position yourself face down on the machine with your ankles secured.
  3. Place your hands on your chest or cross them over your chest.
  4. Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
  5. Continue lifting until your body is in a straight line from your head to your heels.
  6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles Worked

The Glute-Ham Raise primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Lower Back.

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Equipment Alternatives

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

Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings Dumbbell Lying Femoral Dumbbell Lying Femoral Dumbbell · Hamstrings

FAQ

What muscles does the Glute-Ham Raise work?
The Glute-Ham Raise primarily targets the hamstrings, with the glutes and lower back assisting.
What equipment do I need for the Glute-Ham Raise?
The Glute-Ham Raise is done with no equipment — just body weight.
What's a good alternative to the Glute-Ham Raise?
If you don't have access to the space or setup it needs, the Assisted Prone Hamstring targets the same hamstrings using assisted instead.