Glute-Ham Raise
What Is the Glute-Ham Raise?
Glute-Ham Raise is a compound bodyweight exercise that primarily targets the upper legs, with particular emphasis on the hamstrings and glutes. Performed on a glute-ham developer (GHD) machine, the movement involves lowering the torso from an upright position to horizontal by extending at the knee, then pulling back up using hamstring and glute contraction.
What makes the glute-ham raise distinctive is that it trains the hamstrings through knee flexion while simultaneously demanding hip extension, loading both functions of the hamstrings in a single movement. This dual-action stimulus is difficult to replicate with other exercises and contributes to the glute-ham raise's reputation as one of the most effective posterior chain developers available.
The exercise is widely used in powerlifting, Olympic weightlifting, and athletic training programs as an accessory movement for the Barbell Deadlift and Barbell Romanian Deadlift. It strengthens the hamstrings eccentrically, which has been shown to reduce the risk of hamstring strains in sprinting and other explosive activities.
For lifters who lack access to a GHD machine, the Hyperextension and Machine Lying Leg Curl can address similar muscle groups, though neither replicates the exact loading pattern of the glute-ham raise.
Muscles Worked
- Biceps Femoris
- Primary
- Semitendinosus
- Primary
- Gluteus Maximus
- High
- Semimembranosus
- High
- Erector Spinae
- Medium
Instructions
- Adjust the GHD machine so that your knees rest on or just behind the pad and your feet are secured against the foot plate.
- Begin in an upright position with your torso perpendicular to the floor and your arms crossed over your chest or held at your sides.
- Brace your core and squeeze your glutes to maintain a straight line from your knees to your head.
- Slowly lower your torso forward by extending at the knees, keeping your hips extended.
- Continue lowering under control until your body is roughly parallel to the floor.
- Reverse the movement by forcefully contracting your hamstrings to curl your body back to the upright position.
- Maintain a neutral spine throughout and avoid hyperextending your lower back at the top.
- Repeat for the prescribed number of reps.
Common Mistakes
Hinging at the hips
Bending at the hips instead of keeping them extended turns the movement into a back extension and removes hamstring emphasis.
Using momentum
Swinging the torso up rather than contracting the hamstrings reduces the training stimulus and increases injury risk.
Hyperextending the back
Arching the lower back excessively at the top of the movement compresses the lumbar spine and indicates weak core engagement.
Lowering too fast
Dropping into the eccentric phase without control misses the most valuable part of the exercise and increases the risk of a hamstring strain.
Incorrect pad position
Setting the pad too low on the thighs reduces leverage and makes it nearly impossible to perform the exercise correctly.
Injuries
Glute-Ham Raise is a medium risk exercise when performed with proper technique. The hamstrings are loaded eccentrically during the lowering phase, which creates significant muscle tension. Lifters who are unaccustomed to eccentric hamstring work should begin with partial range of motion or assisted repetitions to avoid muscle strains.
The lower back can be stressed if the lifter compensates for weak hamstrings by hyperextending the lumbar spine to complete the upward phase. Keeping the glutes engaged and the core braced throughout the movement will protect the spine.
Knee discomfort can sometimes occur due to the pressure of the pad against the kneecap or the intense knee flexion demand. Adjusting pad position so the contact point is slightly above the knee and using a cushion if needed can alleviate this. Individuals with existing hamstring tears or acute lower-back injuries should avoid this exercise until fully recovered.
- Primary Focus
- Hamstrings
- Equipment
- Body weight
- Modality
- Strength
- Difficulty
- Intermediate
Alternative Exercises
Frequently Asked Questions
- Q: What is the difference between a glute-ham raise and a back extension?
A glute-ham raise involves knee flexion driven by the hamstrings, while a back extension (or Hyperextension) primarily involves hip extension with the knees remaining fixed. The glute-ham raise places significantly more demand on the hamstrings.
- Q: I cannot complete a full rep. How do I progress?
Start with eccentric-only reps, lowering slowly and using your hands on the pad to push yourself back up. You can also reduce the range of motion or hold a band attached to the frame for assistance.
- Q: How do I make the glute-ham raise harder?
Hold a weight plate against your chest, wear a weighted vest, or slow down the eccentric phase. You can also pause at the bottom position to eliminate any stretch reflex.
- Q: Can I do this without a GHD machine?
A partner can hold your ankles while you kneel on the floor for a Nordic hamstring curl, which trains a similar pattern. However, it lacks the hip extension component of the full glute-ham raise on a GHD.