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All exercises

Glute-ham raise

Advanced

Glute-ham raise is a isolation bodyweight exercise for the hamstrings, also working the glutes and lower back.

What it works

Primary muscle

Hamstrings

Also works

GlutesLower back

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Adjust the glute-ham raise machine to fit your body.
  2. 2Position yourself face down on the machine with your ankles secured.
  3. 3Place your hands on your chest or cross them over your chest.
  4. 4Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
  5. 5Continue lifting until your body is in a straight line from your head to your heels.
  6. 6Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Inverse leg curl (on pull-up cable machine)Bodyweight
  • Self assisted inverse leg curlBodyweight
  • Inverse leg curl (bench support)Bodyweight
  • Self assisted inverse leg curl (on floor)Bodyweight
  • Single leg platform slideBodyweight
  • Lever kneeling leg curlMachine

Easier variations

  • Self assisted inverse leg curl (on floor)Bodyweight
  • Self assisted inverse leg curlBodyweight
  • Standing single leg curlBodyweight
  • Assisted prone hamstringMachine
Logged today · 1 min restGlute-ham raise

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