Glute Ham Raise

Glute Ham Raise is an advanced compound pull using machine. It loads Hamstrings.

Why this lift

The Glute Ham Raise is a advanced compound pull lift. It primarily loads Hamstrings. Glutes, Calves, Back help. You need machine. Most programs place it near the start of a session, while you are fresh. You may also hear it called Glute Ham Raises.

Hinges and curls train the hamstrings. If your deadlift round-off always starts at the floor, this is usually the missing piece. This one asks for control and existing strength. Skip it until the easier variations in this library feel solid.

Muscles worked

• Primary: Hamstrings
• Secondary: Glutes, Calves, Back

Setup

• Stand or sit tall with machine. Soft elbows, ribs down.

How to do it

1. Raise to the target height. Lead with Hamstrings, not momentum.
2. Lower on a slow count.

Coaching cues

• Pinkies slightly up on laterals; thumbs up on front raises.
• No swinging.

Common mistakes

• Using the traps and leaning back. Lighter load; pause at the top.

How to program it

Treat the Glute Ham Raise as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Glute Ham Raise does not agree with you, Barbell RDL trains Hamstrings with a different setup.

Related lifts

• Barbell RDL Hamstrings
• Cable RDL Hamstrings
• Dumbbell RDL Hamstrings
• Good Morning Hamstrings
• Kettlebell Deadlift Hamstrings
• Kettlebell RDL Hamstrings

FAQ

What muscles does the Glute Ham Raise work?

The Glute Ham Raise works Hamstrings (primary), Glutes, Calves, Back (secondary).

What equipment do I need for the Glute Ham Raise?

You need machine.

Is the Glute Ham Raise suitable for beginners?

No. The Glute Ham Raise is marked advanced. Build the pattern with the easier related lifts first.