Glute-Ham Raise
Knee flexion, bodyweight, hamstrings and glutes
The glute ham raise lifts the body from horizontal to upright on a glute ham bench by bending the knees. It trains the hamstrings and glutes together, with the calves helping. It suits lifters who want strong hamstrings and have access to the bench.
Setting up
- Set the foot plate so the knees rest just behind the pad and the ankles are locked under the rollers.
- Start with the torso horizontal, body straight from the knees to the head.
- Cross the arms on the chest.
How to do a glute-ham raise
- Squeeze the glutes and keep the hips straight.
- Bend the knees and pull the body up toward upright with the hamstrings.
- Stop when the torso is upright over the knees.
- Lower slowly back to horizontal.
Breathing. Breathe out as you rise and breathe in as you lower.
Muscles worked
- Mainly
- Hamstrings and glutes
- Also
- Calves and lower back
Common mistakes
- Bending at the hips on the way up. That turns it into a back extension, so keep a straight line from knees to head.
- Dropping back down fast. The way down builds the hamstrings too, so lower slowly.
- Knees too far forward on the pad. The knees need room to bend, so set them just behind the pad.
Guide
Guide
Guide
Guide
Guide
Guide
Guide
Guide