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Glute-Ham Raise guide
The Glute-Ham Raise is a advanced-level compound machine exercise that primarily targets the Hamstrings. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the glute-ham raise work?
The Glute-Ham Raise primarily trains the Hamstrings, recruiting the surrounding hamstrings musculature and supporting muscles as a compound lift. Train it as part of a balanced hamstrings routine.
How do you do the glute-ham raise?
To do the Glute-Ham Raise: set up at the machine with a stable, braced position — feet planted and core tight; take a grip or stance that lets your hamstrings drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the hamstrings; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the machine with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your hamstrings drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the hamstrings.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common glute-ham raise mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Glute-Ham Raise alternatives
Glute-Ham Raise FAQ.
What muscles does the Glute-Ham Raise work?
The Glute-Ham Raise primarily targets the Hamstrings, training the Hamstrings as the main muscle group, along with supporting muscles as a compound movement.
Is the Glute-Ham Raise a compound or isolation exercise?
The Glute-Ham Raise is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Glute-Ham Raise?
You need a machine. Difficulty is rated advanced.
What are good alternatives to the Glute-Ham Raise?
Good hamstrings alternatives include Romanian Deadlift, Lying Leg Curl, Seated Leg Curl.
Add the glute-ham raise to your workout.
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