Glute Ham Raise
Trains the hamstrings at both the hip and knee in one movement.
Setup
- Ankles locked in the GHD, knees on the pad, body prone and straight.
- Arms crossed on the chest.
How To Do It
- Lower the torso forward by straightening at the knee, staying rigid from head to knee.
- Go as far as you can control, then pull back by contracting the hamstrings.
- Add hands to the floor if you cannot control the bottom yet.
Breathing
Inhale down, exhale up.
Common Mistakes
- Hinging at the hip to cheat the range.
- Attempting the full version before you can control the eccentric.
Programming It
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Why This Exercise Works
Knee flexion trains the hamstrings in a role that hinging misses.
Where It Fits in a Program
Trains the hamstrings at both the hip and knee in one movement. Train it when you are fresh enough to execute it well — compound work early in a session, isolation and accessory work after. You should have a working base in the underlying pattern before loading this heavily. Add weight only when the current load is genuinely comfortable for all prescribed reps.
Progressing and Regressing It
To progress the glute ham raise: move one plate at a time and pause at peak contraction. To regress it: reduce the stack and extend the set. Change one variable at a time.
Equipment and Substitutions
This version uses a GHD machine. If that is unavailable, choose another exercise training the same muscles from the list below — the pattern matters more than the specific implement.
Related Exercises
- Deficit Deadlift — Hamstrings, Glutes, Back
- Good Morning — Hamstrings, Glutes, Lower Back
- Single-Leg RDL — Hamstrings, Glutes, Balance
- Romanian Deadlift (RDL) — Hamstrings, Glutes, Back
- Jefferson Curl — Hamstrings, Spine
- Nordic Curl (Assisted) — Hamstrings
- Nordic Hamstring Curl — Hamstrings
- Leg Curl — Hamstrings
Common Questions
What muscles does the glute ham raise work?
The barbell back squat primarily trains the legs, glutes, core. The listed muscles are highlighted in the animation above so you can see which tissue is producing the movement rather than guessing from the exercise name.
How many sets and reps should I do?
The glute ham raise is a demanding compound movement, so it belongs early in a session. Three to five sets of three to six reps for strength; three to four of six to ten for size. Rest two to three minutes.
What are the most common glute ham raise mistakes?
On the barbell back squat, the usual faults are letting the tempo run away on the lowering phase, loading beyond what the legs, glutes, core can control, and cutting the range short at the hardest point of the rep.
Do I need a GHD machine to do this?
This version uses a GHD machine. If you don't have that, use another exercise that trains the hamstrings, glutes through a similar range — the muscles and the movement pattern matter more than the specific piece of equipment.
Is this safe if I have an existing injury?
The glute ham raise loads the knee, hip and lower back directly, so an existing problem there is the one to watch. If a rep reproduces your pain rather than normal training discomfort, stop and get it assessed. This is general fitness information, not medical advice.
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Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.