Quick Answer
Glute Ham Raise is a intermediate strength exercise that targets your hamstrings. It uses a other. Adjust the GHD machine so your knees are just behind the pad and your feet are secured.
Video Tutorial
How to Perform the Glute Ham Raise
- 1
Adjust the GHD machine so your knees are just behind the pad and your feet are secured.
- 2
Start with your torso hanging down towards the floor.
- 3
Initiate the movement by flexing your hamstrings and squeezing your glutes.
- 4
Raise your torso until it is parallel to the floor, keeping your back straight.
- 5
Slowly lower back to the starting position with control.
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Repeat for the desired number of repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Glute Ham Raise isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Glute Ham Raise work?
The Glute Ham Raise primarily works your hamstrings. Secondary muscles include the calves and glutes.
What equipment do I need for the Glute Ham Raise?
The Glute Ham Raise needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Glute Ham Raise suitable for beginners?
The Glute Ham Raise is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Glute Ham Raise should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Glute Ham Raise every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.