Glute-ham Raise
Use pure bodyweight leverage to build control through the whole range: Glute-ham Raise fits into any lower-body session.
How to do Glute-ham Raise
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
- Place your hands on your chest or cross them over your chest.
- Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- Continue lifting until your body is in a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Glute-ham Raise Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Glute-ham Raise Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Glute-ham Raise
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Glute-ham Raise — Frequently Asked Questions
How do you do the Glute-ham Raise?
Adjust the glute-ham raise machine to fit your body. Position yourself face down on the machine with your ankles secured. Place your hands on your chest or cross them over your chest. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Glute-ham Raise work?
The Glute-ham Raise primarily targets the hamstrings. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Glute-ham Raise should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Glute-ham Raise good for beginners?
Not usually. The Glute-ham Raise is an advanced movement that assumes existing strength and joint control. Build up through easier legs progressions first, then add this once the basics feel comfortable.
What can I do instead of the Glute-ham Raise?
Try the Lever Lying Leg Curl, Cable Assisted Inverse Leg Curl or the Power Clean. Each trains the hamstrings with a similar movement pattern, so you can swap based on the equipment you have available.
