Glute Ham Raise
How to do the Glute Ham Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes
Machine
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.
Log it, see it on your body.
Every Glute Ham Raise set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Glute Ham Raise fits
The Glute Ham Raise shows up in training built around a specific goal. See how it fits:
More hamstrings exercises
Glute Ham Raise: common questions
What muscles does the Glute Ham Raise work?
The Glute Ham Raise primarily works the Hamstrings. It also recruits the Calves and Glutes as supporting muscles.
Is the Glute Ham Raise suitable for beginners?
The Glute Ham Raise is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Glute Ham Raise?
To do the Glute Ham Raise you'll need a weight machine.
Is the Glute Ham Raise a compound or isolation exercise?
The Glute Ham Raise is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Glute Ham Raise with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Glute Ham Raise sets, free.
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