Glute-Ham Raise tutorial
The glute-ham raise is done on a dedicated machine with the feet locked and knees on a pad, raising the body by bending the knees. It trains the hamstrings both as knee flexors and hip extenders while also strengthening the glutes. It suits intermediate athletes seeking hamstring injury prevention and better sprint performance.
How to perform
- Adjust the pads so your knees sit just behind the round pad and your feet are locked firmly under the ankle pads.
- Start upright with your body straight and glutes squeezed.
- Lower your body forward with control until you are nearly parallel to the floor.
- If needed, hinge slightly at the hips to let the torso drop toward the floor.
- Press your toes into the footplate and bend your knees to pull your body back upright.
- Squeeze your glutes at the top and start the next rep with control.
Breathing: Inhale as you lower and exhale as you pull yourself back up.
Key tips
- Keep your body straight from knees to head without breaking at the hips.
- If the upward phase is too hard, assist lightly with your hands.
- Lower slowly to get the most benefit.
Common mistakes
- Breaking at the hips and rising by bending the back
- Poor pad setup that presses directly on the kneecaps
- Dropping down suddenly without control
Safety: People with a hamstring injury or knee pain should start with hand assistance and a short range, or use the lying leg curl instead.
HamstringsPrimary muscle
MachineEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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