Glute-ham raise: How to Do It, Muscles Worked

Step by step

Lie face down, feet on the plate, knees just behind the pad.
Lower your torso with a flat, strong back.
Curl up by driving your toes in until you are upright.

What you should feel

A strong squeeze in your hamstrings and glutes; your lower back should not feel pinched.

Common mistake

You round your back or swing up; brace your core and move slowly.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Hamstrings Glutes

Helps

Lower back Calves

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Single-leg dumbbell Romanian deadliftHamstrings, Glutes

Seated band leg curlHamstrings

Hamstring slideHamstrings

Nordic hamstring curlHamstrings

Floor glute-ham raiseHamstrings

Leg curlHamstrings

Questions

What muscles does the glute-ham raise work?

Glute-ham raise mainly works your hamstrings and glutes. It also helps your lower back and calves.

Can I do the glute-ham raise at home?

Not easily, it needs this: machines. At home, try instead: single-leg dumbbell romanian deadlift, seated band leg curl, and hamstring slide.

How many sets and reps of the glute-ham raise?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your hamstrings

Glute-ham raise