Glute Ham Raise: How to Do It, Muscles Worked & Form Tips

Muscle group: Legs
Primary muscles: Hamstrings
Secondary muscles: Calves and glutes
Equipment: Machine
Type: Compound
Level: Intermediate

Video: “Best Hamstring Exercise? How To Perform Glute Ham Raises” by Barbell Logic on YouTube.

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.

Muscles worked

The Glute Ham Raise mainly works your hamstrings, with help from your calves and glutes.

Glute Ham Raise start and finish positions

Glute Ham Raise: Starting position — Starting position

Glute Ham Raise: Ending position — Ending position

Track your Glute Ham Raise progress

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