Glute Ham Raise
- Main muscles
- Hamstrings
- Also works
- Calves, Glutes
- Equipment
- Machine
- Level
- Intermediate
- Type
- Compound · Pull
How to do it
- 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.
- 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.
- Return to the starting position, keeping your descent under control.
Quick answers
- What muscles does the Glute Ham Raise work?
- Mainly the hamstrings, with help from the calves, glutes.
- What equipment do I need?
- Machine.
- Is it good for beginners?
- It is rated intermediate level.
- How do I track progress on it?
- Log each set and beat the weight or reps from last time. Liftrung shows your last set beside the next one and estimates your one-rep max from your sets.
More hamstrings exercises
- Lying Leg Curls
- Reverse Hyperextension
- Seated Leg Curl
- Smith Machine Hang Power Clean
- Smith Machine Stiff-Legged Deadlift
- Standing Leg Curl
Exercise descriptions: free-exercise-db, public domain.