Glute Ham Raise
Build a powerful posterior chain! Glute Ham Raises target your glutes & hamstrings for strength and definition.
The Glute Ham Raise is a compound exercise that mainly works the hamstrings and glutes & hips, with help from the lower back and calves / shins. You'll need: ghd machine.
Required Equipment
Glute Ham Raise Muscles Worked
Primary
Hamstrings; Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Upper Calf (gastrocnemius)
Glute Ham Raise Variations and Alternatives
How to do the Glute Ham Raise
Position yourself on the Glute Ham Developer (GHD) machine, with your ankles secured under the footpads and your thighs resting on the larger pad.
Your hips should be just off the edge of the pad, and your body should be straight and horizontal to the ground in the starting position, supported by your hands.
Slowly lower your body forward, keeping your back straight, by bending at the knees. Your upper body should move towards the ground in a controlled movement.
Once your body is fully lowered and your upper body is perpendicular to the ground, use your hamstrings and glute muscles to reverse the motion by pulling your body back up to the starting horizontal position.
Throughout the exercise, keep your core tight and move in a smooth, controlled manner to maximize engagement of the hamstrings and glutes.
Perform the desired number of repetitions, typically around 8-12 reps for 3-4 sets, depending on your fitness level. Ensure adequate rest between sets for muscle recovery.
Note: The Glute Ham Raise is a challenging exercise that targets the posterior chain muscles. It is important to execute this exercise with proper form to avoid injury and effectively engage the target muscle groups. If you are new to the Glute Ham Raise, it may be beneficial to have a spotter or a personal trainer guide you through the exercise until you become comfortable with the movement.
---
Glute Ham Raise FAQs
What muscles does the Glute Ham Raise work?
The Glute Ham Raise mainly works the hamstrings and glutes & hips, with help from the lower back and calves / shins. The main muscles are the hamstrings and gluteus maximus.
What equipment do you need for the Glute Ham Raise?
Ghd machine.
Is the Glute Ham Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Glute Ham Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Ham Raise variations and alternatives?
Similar exercises include the 45-Degree Hip & Glute Focused Extension, Band Glute Ham Raise, Glute Ham Developer Crunch and Hip & Glute Ham Developer Extension.
Training calculators
Work out the numbers behind your training before your next session.