How to do the Glute-ham Raise
Glute-ham Raise is a beginner single-joint isolation pushing exercise targeting the Hamstrings in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Lower Back.
Glute-ham Raise demonstration · © GymiaFit
Glute-ham Raise at a glance
- Primary muscles
- Hamstrings
- Secondary muscles
- Glutes, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Glute-ham Raise step by step
- 1Adjust the glute-ham raise machine to fit your body.
- 2Position yourself face down on the machine with your ankles secured.
- 3Place your hands on your chest or cross them over your chest.
- 4Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- 5Continue lifting until your body is in a straight line from your head to your heels.
- 6Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 7Repeat for the desired number of repetitions.
Glute-ham Raise — questions
What muscles does the Glute-ham Raise work?
The Glute-ham Raise primarily targets the Hamstrings. It also recruits the Glutes, Lower Back as secondary movers.
What equipment do I need for the Glute-ham Raise?
None — the Glute-ham Raise uses your bodyweight only, so it works at home with nothing but floor space.
Is the Glute-ham Raise suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Glute-ham Raise?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Glute-ham Raise demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.