Glute Ham Raise
Glute Ham Raise Exercise Description
The Glute Ham Raise is a bodyweight posterior-chain exercise performed on a glute-ham developer (or with ankles securely anchored). It primarily loads the hamstrings through knee flexion while the gluteus maximus maintains hip extension; the gastrocnemius assists, and the spinal erectors stabilize a neutral spine. The movement emphasizes controlling a forward descent with the torso held rigid, then returning by actively flexing the knees without letting the hips fold. Proper setup and alignment keep the stress on the hamstrings rather than the lower back or knees. Expect a strong demand for trunk bracing and hamstring control throughout the full range.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head
- Stabilizing Muscles: Gluteus Maximus, Longissimus, Multifidus, Rectus Abdominis, 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: Female
How To Do The Glute Ham Raise Exercise
‘- Adjust the GHD so your kneecaps are just past the front edge of the pad; secure feet firmly with toes pressing into the footplate.
– Start in a straight line from head to knees, hips fully extended, ribs down, glutes lightly engaged; cross arms over chest.
– Inhale and brace; keep neck neutral and shoulder blades gently depressed and retracted.
– Lower your torso under control by allowing the knees to extend while keeping hips extended and the torso rigid.
– Descend until your body is roughly in line with your thighs (or to your controlled range without losing neutral spine).
– Drive toes into the plate and pull yourself back by flexing the knees; keep hips extended and finish in one straight line.
– Move smoothly; avoid lumbar arching, hip piking, or jutting the chin forward.
– If needed, reduce range or use light assistance (e.g., hands on a raised target) to maintain alignment.
Glute Ham Raise Tips
‘- Adjust the GHD so your kneecaps are just past the front edge of the pad and press your toes firmly into the footplate.
– Start in a straight line from head to knees with hips fully extended, ribs down, glutes lightly engaged, and arms crossed over your chest.
– Inhale and brace before moving, keeping your neck neutral and shoulder blades gently depressed and retracted.
– Lower your torso under control by allowing the knees to extend while keeping the hips fully extended and the torso rigid.
– Descend only until your body is roughly in line with your thighs or to a range where you can maintain a neutral spine.
– Drive your toes into the plate and pull yourself back up by actively flexing the knees, keeping the hips extended.
– Finish each rep in one straight line from head to knees without breaking at the hips.
– Move smoothly and avoid lumbar arching, hip piking, or jutting the chin forward.
– If you cannot maintain alignment, reduce your range of motion or use light assistance with your hands on a raised target.
Glute Ham Raise Beginner Introduction
The Glute Ham Raise is a bodyweight drill that targets the back side of the legs and torso using a dedicated glute-ham setup or a position where the lower legs are firmly fixed. The motion centers on bending at the knees while the hips remain extended, so the hamstrings take on most of the effort. The glutes help hold the hips open, the calves assist, and the muscles along the back support a straight, steady trunk from head to knees.
Throughout the exercise, the upper body moves as one solid segment, tilting forward under control and then returning to the starting line. The key theme is smooth, deliberate movement rather than speed, with strong involvement from the core to keep the back from rounding or over-arching. When alignment is organized well, the workload stays on the hamstrings instead of shifting into the lower back or knees, creating a demanding challenge for both strength and control across the full motion.