Glute Ham Raise
The Glute Ham Raise primarily targets your Hamstrings, with support from Calves, Glutes. It requires machine and is best suited to intermediate lifters.
Intermediate level · Equipment: Machine · Compound · Pull
Primary muscles: Hamstrings Secondary muscles: Calves, Glutes
How to perform Glute Ham Raise
- Step 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.
- Step 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.
- Step 3. Return to the starting position, keeping your descent under control.
Sample sets & reps for Glute Ham Raise
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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