How to Do Glute Ham Raise
Start and end of one clean rep of Glute Ham Raise.
Quick facts
| Primary muscle | Hamstrings |
|---|---|
| Secondary muscles | Calves, Glutes |
| Equipment | Machine |
| Category | Powerlifting |
How to perform 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.
Muscles worked
- Hamstrings (primary): bends the knee and extends the hip through hinges and pulls.
- Calves (secondary): points the foot to power push-off and steady the ankle.
- Glutes (secondary): extends and stabilises the hip — the engine behind hinges, squats and sprints.
Sets & reps by goal
| Goal | Sets × reps | Load | Rest |
|---|---|---|---|
| Strength | 3–5 × 3–5 | Heavy (~85%+) | 2–3 min |
| Hypertrophy | 3–4 × 8–12 | Moderate (~65–75%) | 60–90 s |
| Endurance | 2–3 × 15–20 | Lighter (~50–60%) | 30–45 s |
Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
Form tips
- Lead with the hips, keep a soft knee and hold a long, flat back through the hinge.
- Set the seat and pads so the machine's pivot lines up with the joint you're training before your first rep.
- Rehearse your setup identically on every rep; dependable strength is built on one groove you can trust.
- Warm up the pattern with a couple of lighter, submaximal sets before your working sets.
Common mistakes
- Rounding the lower back to reach lower instead of hinging at the hips.
- Leaving the seat or range on a setting that forces the joint into an awkward angle.
- Changing your setup rep to rep so the groove never becomes automatic.
Frequently asked questions
What muscles does Glute Ham Raise work?
Glute Ham Raise mainly works the hamstrings, with the calves, glutes helping as secondary movers.
What equipment do I need for Glute Ham Raise?
Glute Ham Raise needs the corresponding weight-stack or plate-loaded machine.
How many sets and reps should I do for Glute Ham Raise?
It depends on your goal: about 3–5 sets of 3–5 heavy reps for strength, 3–4 sets of 8–12 for muscle growth, or 2–3 sets of 15–20 for endurance. Pick the row that matches your goal. If you're newer, anchor in the hypertrophy range while you groove the form.
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