Glute-Ham Raise

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 2 to 5 reps with 3 to 5 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 6 to 10 reps with 2 to 3 minutes of rest.

Execution and technique cues

• Lock the heels under the foot anchors of the GHR machine and position the knees just behind the knee pad. The body should be fully extended at the starting position.
• Flex the knees and pull the torso upward by maximally contracting the hamstrings and glutes throughout the movement.
• Reach full knee flexion at the top so the thighs, torso, and shins are aligned. Pause briefly.
• Lower the body slowly and eccentrically back to the starting position. Never lose tension in the hips and core during the descent.

Common mistakes

• Breaking at the hips instead of driving through knee flexion, which turns the exercise into a back extension movement.
• Dropping the descent uncontrolled rather than using the eccentric strength of the hamstrings.
• Incorrect knee pad positioning: too far forward places extreme shear on the knees, too far back reduces the mechanical effectiveness of the movement.

Frequently asked questions

What is the difference between a Glute-Ham Raise and a Nordic Curl?

In the Glute-Ham Raise the feet are anchored and the knee pad acts as a fulcrum, allowing both the knee flexion and hip extension phases to be trained. The Nordic Curl trains only knee flexion using bodyweight with the feet anchored but no pad under the knees.

Is the Glute-Ham Raise suitable for beginners?

No, it is an advanced exercise. Build hamstring strength first with leg curls, Romanian deadlifts, and Nordic curls before attempting the Glute-Ham Raise.

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