Glute Ham Raise
Glute Ham Raise Exercise Description
The Glute Ham Raise is a bodyweight posterior-chain exercise performed on a glute-ham developer (GHD). It primarily targets the hamstrings (biceps femoris, semitendinosus, semimembranosus) through strong eccentric and concentric knee flexion while the gluteus maximus and spinal erectors help maintain hip extension and trunk alignment. The gastrocnemius assists because the movement involves knee flexion with the ankle fixed. The goal is to keep a neutral spine and stable pelvis as you lower and raise your torso, teaching precise lumbopelvic control under load. Expect a high hamstring demand with strict form, smooth tempo, and consistent body alignment from head to knees throughout the range you can control.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Medial Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Iliocostalis, Longissimus, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Glute Ham Raise Exercise
‘- Adjust the GHD so your knees rest on the front edge of the pad and your ankles are secured under the footplate.
– Set up tall-kneeling with thighs in line with your torso; ribs stacked over pelvis, chin slightly tucked.
– Grip options: arms crossed on chest or hands at sides; set shoulders down and back.
– Brace the abdominal wall and lightly squeeze the glutes to keep hips extended; maintain a neutral spine.
– Keeping a straight line from head to knees, lower your torso by extending the knees; control the descent.
– Stop when your torso is near parallel to the floor (or before form breaks); avoid arching the low back or letting ribs flare.
– Drive toes into the footplate and contract the hamstrings to flex the knees, pulling your torso back up while keeping hips extended.
– Finish tall with thighs vertical, glutes engaged, and spine neutral; pause briefly to regain full control.
– To scale, use a smaller range, reach arms forward for counterbalance, or lightly push off a stable surface at the bottom.
– Avoid hips piking or sagging, excessive lumbar extension, letting knees slide forward on the pad, or bouncing out of the bottom.
Glute Ham Raise Tips
‘- Adjust the GHD so your knees are on the front edge of the pad and your ankles are firmly secured under the footplate.
– Start in a tall-kneeling position with thighs in line with your torso, ribs stacked over your pelvis, and chin slightly tucked.
– No matter which grip you use, set your shoulders down and back before you start moving.
– Brace your abdominal wall and lightly squeeze your glutes to keep your hips extended and maintain a neutral spine.
– Keep a straight line from head to knees as you lower by extending the knees; control the descent rather than dropping.
– Stop the lowering phase when your torso is near parallel to the floor or as soon as your form starts to break.
– Drive your toes into the footplate and contract your hamstrings to pull your torso back up while keeping the hips extended.
– Finish each rep tall with thighs vertical, glutes engaged, and spine neutral, pausing briefly to regain full control.
– To scale, reduce the range of motion, reach your arms forward for counterbalance, or lightly push off a stable surface at the bottom.
– Avoid hips piking or sagging, excessive arching in the low back, knees sliding forward on the pad, or bouncing out of the bottom.
Glute Ham Raise Beginner Introduction
The Glute Ham Raise is a bodyweight strength drill using a glute-ham developer (GHD) that centers on powerful work from the back of the thighs. From a supported kneeling position, the legs guide the torso down and back up through controlled bending and straightening at the knees. The hamstrings handle most of the effort, while the glutes, lower back, and calves contribute to holding the hips open and the upper body steady as the movement progresses.
This exercise highlights careful posture and steady tempo rather than speed. The mid-section stays engaged so the hips and lower back move as one solid unit, helping train coordination between the trunk and pelvis under load. The goal is a smooth path from top to bottom and back again, with the body forming a straight line from head through knees. The range of motion and amount of help from the arms or a support can change based on strength or control, making this a demanding but adaptable option for building posterior-chain strength.