TETSUAssisted Prone Hamstring vs Glute-Ham Raise
The Assisted Prone Hamstring and the Glute-Ham Raise both train the hamstrings as their primary muscle. The Assisted Prone Hamstring is an assisted movement while the Glute-Ham Raise uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Assisted Prone Hamstring | Glute-Ham Raise | |
|---|---|---|
| Primary muscle | hamstrings | hamstrings |
| Body part | upper legs | upper legs |
| Supporting muscles | glutes and lower back | glutes and lower back |
| Equipment | assisted | machine |
| Steps in our guide | 5 | 7 |
How each one starts
Assisted Prone Hamstring — first steps
- Lie face down on a mat or bench with your legs fully extended.
- Have a partner or use a resistance band to secure your ankles.
Glute-Ham Raise — first steps
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
Full step-by-step guides are linked below.
Which should you choose?
The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted. The Glute-Ham Raise fixes the movement path so you can push close to failure with less skill demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the hamstrings adapting.
Full form guides
Common questions
Is the Assisted Prone Hamstring better than the Glute-Ham Raise?
Neither is universally better — both train the hamstrings as the primary mover. The Assisted Prone Hamstring reduces the load so you can own the movement before going unassisted, while the Glute-Ham Raise fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Assisted Prone Hamstring and the Glute-Ham Raise in the same program?
Yes, but usually not in the same session — they overlap heavily on the hamstrings. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Assisted Prone Hamstring and the Glute-Ham Raise work the same muscles?
Yes — the primary muscle is the same (hamstrings) and both rely on the same supporting muscles: glutes and lower back.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.