hamstrings · Machine · Intermediate
Glute-Ham Raise
The glute-ham raise trains the hamstrings and glutes through knee flexion and hip extension at the same time. It is hard, which is why it builds the back of the leg so well.
Why it's in a glute program: The best hamstring exercise that also works the glutes.
How to do the glute-ham raise
- 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.
- 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.
- Return to the starting position, keeping your descent under control.
Form cues
- Squeeze the glutes to keep the hips extended.
- Lower slowly; do not drop into the bottom.
- Use a push off the platform if you cannot complete a rep yet.
Muscles worked
Primary: hamstrings. Movement pattern: hip hinge. Equipment: machine.
Programs that use the glute-ham raise
In Glute Max this exercise appears in 6 of the coach-built programs, including Glute Power Forge — 4 Day, Glute Strength Block — 4 Day, Peach Overload — 5 Day. Every program shows the animated form guide above on the workout screen.
