Exercise
Glute Ham Raise: How to Do It, Muscles Worked
The Glute Ham Raise is a intermediate-level powerlifting exercise that primarily works the hamstrings, with the calves, glutes as secondary muscles. It uses machine, and is performed in 3 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Glute Ham Raise work?
The Glute Ham Raise primarily targets the hamstrings, and also recruits the calves, glutes as secondary muscles. It's classified as a intermediate-level powerlifting movement using machine.
What are the most common Glute Ham Raise mistakes?
- Jerking the weight off the floor instead of removing slack and pulling with control.
- Rounding the lower back to reach further down instead of stopping where the hips can no longer hinge.
- Letting the bar or weight drift away from the body, turning the lift into a lower-back-dominant grind.
- Hyperextending at the top of the rep instead of finishing in a neutral, upright position.
How should I program the Glute Ham Raise — sets, reps and frequency?
As a hip-hinge compound movement, it responds well to a moderate-to-heavy 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Glute Ham Raise variations and alternatives?
- Reverse Hyperextension — machine, intermediate level, hamstrings
- Good Morning — barbell, intermediate level, hamstrings
- Lying Leg Curls — machine, beginner level, hamstrings
- Romanian Deadlift — barbell, intermediate level, hamstrings
| Attribute | Value |
|---|---|
| Level | Intermediate |
| Equipment | Machine |
| Category | Powerlifting |
| Primary muscles | Hamstrings |
| Secondary muscles | Calves, Glutes |
How to do the Glute Ham Raise, step by step:
- 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.
Key takeaways
- The Glute Ham Raise is a intermediate-level powerlifting exercise using machine.
- Primary muscles worked: Hamstrings; secondary: Calves, Glutes.
- A typical working range is 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy.
- The most common technical fault is jerking the weight off the floor instead of removing slack and pulling with control.
Log the Glute Ham Raise in your next workout
Try IRONSLOG freeFrequently asked questions
Is the Glute Ham Raise suitable for beginners?
The Glute Ham Raise is listed as intermediate-level, so it's usually introduced after the basic machine pattern has been learned with an easier variation.
What equipment do I need for the Glute Ham Raise?
A machine. No other equipment is required for the standard version of this movement.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Hamstrings) do most of the work and are usually the limiting factor in the set. Secondary muscles (Calves, Glutes) assist or stabilize but aren't the main driver of the movement.