Glute-Ham Raise

Back to all exercises

Exercise overview

Training details

Hamstrings Glutes

Equipment

Glute Ham Developer

Sets × reps

4 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Set the feet securely in the GHD and start tall on the pad.
02Keep the body in a straight line from knees to head.
03Lower the torso forward by opening the knee angle while the hips stay extended.
04Use the hamstrings to pull yourself back up, adding a light hand push only if needed.
05Stop the set before the hips fold or the lower back takes over.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBand-Assisted Glute-Ham Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGliding Leg Curl

Comparable substituteLying Leg Curl

Comparable substituteSlider Eccentric Hamstring Curl

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.