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Glute Ham Raise

Glute Ham Raise is an intermediate compound machine powerlifting that mainly works your hamstrings, with help from your calves and glutes.

💪 Hamstrings🏋️ Machine📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Glute Ham Raise: starting position
Starting position
Glute Ham Raise: end position
End position

How to do the glute ham raise

  1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
  2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
  3. Return to the starting position, keeping your descent under control.

Muscles worked

Primary: HamstringsSecondary: CalvesSecondary: Glutes

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Glute Ham Raise alternatives

Exercises that train the same main muscle, including options with other equipment.

Good MorningBarbell · IntermediateBand Good MorningBand · BeginnerSumo DeadliftBarbell · IntermediateGood Morning off PinsBarbell · IntermediateHanging Bar Good MorningBarbell · IntermediateSumo Deadlift with BandsBarbell · Intermediate

FAQ

What muscles does the glute ham raise work?

It mainly works your hamstrings; your calves and glutes assist.

How many sets and reps of glute ham raise should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the glute ham raise good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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