Glute Ham Raise
How to do the Glute Ham Raise
- 1
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.
- 2
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.
- 3
Return to the starting position, keeping your descent under control.
How to program the Glute Ham Raise
Sets and reps
As a compound movement, the Glute Ham Raise responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Glute Ham Raise is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Glute Ham Raise work?
The Glute Ham Raise primarily targets the Hamstrings. It also recruits the Calves, Glutes as supporting muscles.
What equipment do I need for the Glute Ham Raise?
You need Machine. Difficulty level: Intermediate.
How many sets and reps of the Glute Ham Raise should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
