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 emphasizes the hamstrings as knee flexors and the gluteus maximus as a hip extensor, while the erector spinae and deep core brace to maintain a neutral spine. The movement blends knee flexion with hip extension, teaching you to keep the torso rigid as the lower body does the work. Done with control, it develops strength and positional awareness through the entire backside of the thighs and hips. Proper setup and bracing are essential: align the knees on the front edge of the pad, secure the ankles, and keep a straight line from head to knees throughout the range you can control without losing spinal neutrality.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Short Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Iliocostalis, Longissimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, 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: Multi-joint
- Muscle Location: Glutes, Outer Hamstring
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Glute-Ham Raise Exercise
‘- Set the GHD so your knees rest on the front edge of the pad; ankles are locked under the rollers with toes against the footplate.
– Start tall with hips fully extended, ribs down, glutes lightly engaged, and a neutral spine; cross arms over chest or hold the handles lightly for assistance.
– Brace the abdomen. Keeping the torso in one piece, lower by extending the knees, allowing the body to pivot forward while maintaining hip extension.
– Descend under control until near horizontal or the deepest position you can stabilize without spinal arching.
– Drive knees into the pad and contract the hamstrings to flex the knees while finishing hip extension, returning to a straight head–torso–hip–knee line.
– Finish tall without hyperextending the low back; keep the neck neutral and shoulders relaxed.
– Form checks: avoid letting the hips pike, the low back over-arch, or the movement become a fast drop; adjust range or use light hand support to stay controlled.
Glute-Ham Raise Tips
‘- Set up with knees on the front edge of the pad, ankles locked under the rollers, and toes against the footplate.
– Start tall with hips fully extended, ribs down, glutes lightly engaged, and a neutral spine.
– Cross arms over your chest or hold the handles lightly for assistance, as needed.
– Brace your abdomen before moving and keep the torso rigid, moving as one piece.
– Lower by extending the knees and pivoting forward while maintaining hip extension, not by bending at the hips.
– Control the descent; do not let the movement turn into a fast drop.
– Descend only to near horizontal or as far as you can without spinal arching or losing neutrality.
– On the way up, drive your knees into the pad and contract the hamstrings to flex the knees and finish hip extension into a straight head–torso–hip–knee line.
– Finish tall without hyperextending the low back, keeping the neck neutral and shoulders relaxed.
– If you start to pike at the hips, over-arch the low back, or lose control, shorten the range or use light hand support.
Glute-Ham Raise Beginner Introduction
The glute-ham raise is a bodyweight movement for the back side of the body, performed on a glute-ham developer with the lower legs secured and the knees supported on the pad. The body pivots from the knees while the thighs and hips move, placing major demand on the hamstrings as the knees bend and on the glutes as the hips straighten. Throughout the motion, the stomach muscles and lower back work together to hold the upper body in a firm, aligned position, so the legs create the movement rather than the spine.
This exercise blends strength and control, asking for smooth, deliberate motion instead of momentum. Lifters experience a strong challenge through the back of the thighs, the hips, and the supporting muscles around the middle as the body lowers toward horizontal and then returns to an upright line from head to knees. Because the trunk stays solid while the legs drive the action, the movement builds awareness of body position and coordination across the entire backside chain.