TETSUGlute-Ham Raise
The Glute-Ham Raise is a leverage machine exercise for the upper legs that primarily targets the hamstrings, with the glutes and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
hamstringsupper legs
gluteslower back
leverage machine
How to do the Glute-Ham Raise
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
- Place your hands on your chest or cross them over your chest.
- Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- Continue lifting until your body is in a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Glute-Ham Raise work?
The Glute-Ham Raise primarily targets the hamstrings. The glutes and lower back work as supporting muscles.
What equipment do I need for the Glute-Ham Raise?
You need a leverage machine to perform the Glute-Ham Raise.
How many sets and reps of the Glute-Ham Raise should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Glute-Ham Raise works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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