Glute Ham Raise

How to do the Glute Ham Raise

1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
3. Return to the starting position, keeping your descent under control.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes
Equipment	machine
Difficulty	intermediate
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Natural Glute Ham Raise Bodyweight Dumbbell Clean Dumbbell Floor Glute-Ham Raise Bodyweight Alternating Hang Clean Kettlebell

Easier than the Glute Ham Raise

Same movement pattern, lower entry difficulty — work up from here.

Band Good Morning beginner · Resistance Bands Band Good Morning (Pull Through) beginner · Resistance Bands Clean Deadlift beginner · Barbell

Harder than the Glute Ham Raise

Open Palm Kettlebell Clean expert · Kettlebell Split Snatch expert · Barbell Power Snatch expert · Barbell

Common questions

What muscles does the Glute Ham Raise work?

The Glute Ham Raise primarily works the hamstrings, with the calves and glutes as secondary movers. Reverse Band Sumo Deadlift, Band Good Morning, and Band Good Morning (Pull Through) train the same muscle, across 9 equipment types.

What equipment do you need for the Glute Ham Raise?

A Machine. Without a machine, Band Good Morning, Band Good Morning (Pull Through), and Natural Glute Ham Raise train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Glute Ham Raise suitable for beginners?

It is rated intermediate. Start with Band Good Morning, Band Good Morning (Pull Through), and Clean Deadlift and work up.

Where should the Glute Ham Raise go in a workout?

Early — the Glute Ham Raise is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Reverse Band Sumo Deadlift Barbell Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Sumo Deadlift Barbell Sumo Deadlift with Bands Barbell Sumo Deadlift with Chains Barbell