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Glute-Ham Raise guide
The Glute-Ham Raise is a advanced-level compound machine lift that trains the Hamstrings. Use it when you want more hamstrings work with machine. Keep the range honest, add load only when every rep looks the same.
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: adjust the seat so the machine's pivot matches the joint you are training. strap in if there is a pad, then start the glute-ham raise; move the load with the hamstrings. if another muscle takes over, shorten the range until hamstrings is doing the work; control the lowering half. a bounce at the bottom is a missed rep on the glute-ham raise; stop 1–2 reps before form breaks. add weight or a harder variation only after every working set looks the same.
- Adjust the seat so the machine's pivot matches the joint you are training. Strap in if there is a pad, then start the glute-ham raise.
- Move the load with the hamstrings. If another muscle takes over, shorten the range until hamstrings is doing the work.
- Control the lowering half. A bounce at the bottom is a missed rep on the glute-ham raise.
- Stop 1–2 reps before form breaks. Add weight or a harder variation only after every working set looks the same.
What are the most common glute-ham raise mistakes?
- Turning the glute-ham raise into a momentum drill. — Slow the first two seconds of the lowering half until the hamstrings stays tense.
- Cutting the range short to move more load. — Own the longest range you can keep tidy. Load comes after range.
- Letting the machine dictate sloppy setup. — Reset stance, grip and brace before every set, not after the first ugly 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.
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