Upper Legs Exercise · Body Weight
Glute-Ham Raise
- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Hamstrings
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Glute-Ham Raise is a targeted isolation upper legs movement designed to train the Hamstrings with direct engagement of the Lower Back.
Open-chain single-joint knee flexion isolating the biceps femoris, semitendinosus, and semimembranosus with minimal spinal fatigue. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Set the glute-ham raise machine to match your body length.
- Lie face down on the machine with your ankles locked in place.
- Cross your arms over your chest or rest your hands there.
- Use your hamstrings and glutes to raise your upper body up toward the ceiling.
- Keep rising until your body forms a straight line from head to heels.
- Pause briefly at the top, then lower your body slowly back down to the start.
- Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the hamstrings.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Open-chain single-joint knee flexion isolating the biceps femoris, semitendinosus, and semimembranosus with minimal spinal fatigue.
Common Mechanical Mistakes & Form Errors to Avoid
- Lifting Hips Off the Pad: Allowing hips to rise into anterior pelvic tilt during lying curls shifts tension off the hamstrings onto the lower back.
- Pointed Toes (Plantarflexion): Pointing toes excessively recruits the gastrocnemius (calf) to assist the curl rather than isolating the hamstrings.
- Shortchanging the Bottom Stretch: Reversing the movement before reaching full knee extension misses the high-hypertrophy lengthened position.
Proper Breathing Patterns & Core Engagement
Inhale as legs extend to full stretch; exhale as heels curl tightly toward glutes.
Add the Glute-Ham Raise to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Ensure knee joint axis aligns precisely with the machine pivot point to prevent shear stress on cruciate ligaments. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Glute-Ham Raise primarily targets the Hamstrings, with Glutes as the primary synergist muscle group, along with the Lower Back.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Hamstrings Exercises
Barbell Good Morning
Barbell Straight Leg Deadlift
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
Hamstring Stretch
Equipment Alternatives
Don't have body weight? These target the same hamstrings with different equipment.
Barbell Good Morning
Cable Assisted Inverse Leg Curl
Dumbbell Lying Femoral
Exercise Ball Seated Hamstring Stretch
FAQ
- What muscles does the Glute-Ham Raise work?
- The Glute-Ham Raise primarily targets the hamstrings as the primary agonist. Synergist assistance is provided by the glutes along with the lower back. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Glute-Ham Raise?
- The Glute-Ham Raise is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Glute-Ham Raise?
- The most frequent error is lifting hips off the pad: Allowing hips to rise into anterior pelvic tilt during lying curls shifts tension off the hamstrings onto the lower back.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Glute-Ham Raise?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- What's a good alternative to the Glute-Ham Raise?
- If you don't have access to the space or setup it needs, the Barbell Good Morning targets the same hamstrings using barbell instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.