Muscles worked
What the glute ham raise trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Set the footplate. Adjust the footplate so that with your feet on it, your knees sit on or just behind the back edge of the pad: your lower thighs rest on the pad and your kneecaps hang clear of it. If the pad sits under your hips, move the plate closer to the pad; if your kneecaps press into the pad, move it back.
- 02
Lock your feet. Put the balls of your feet flat against the plate and your ankles between the rollers. Snug the rollers down so your heels cannot lift or slide.
- 03
Kneel tall. Start with your knees bent and your torso upright, roughly vertical. Your knees, hips and shoulders stack in one straight line.
- 04
Brace. Squeeze your glutes, tighten your abs and tuck your chin slightly. Cross your arms over your chest, or keep your hands ready by the pad while you learn.
Step by step
How to do the glute ham raise
- 01
Push into the plate. Press the balls of your feet into the plate before you move. You should feel the backs of your thighs and calves switch on.
- 02
Lower forward. Let your body tip forward from the knees as one piece, keeping the line from knees to head. Lower under control until your body is about parallel to the floor.
- 03
Hold the line at the bottom. At the bottom your knees are almost straight and your body is level. Keep your glutes squeezed so your hips do not bend and drop.
- 04
Curl up. Drive the balls of your feet into the plate and pull with your hamstrings, bending your knees so your whole body rises back toward upright. Your hips stay straight the whole way.
- 05
Help with your hands if needed. If you cannot curl all the way up, push lightly off the pad or the floor with your hands, just enough to get through the sticking point.
- 06
Finish tall. Come back to upright with your torso stacked over your knees. Reset your brace and breathe before the next rep.
Cues to say in your head
- Knees to head, one line
- Toes into the plate
- Squeeze your glutes
- Lower under control
- Pull with your hamstrings
Fix these first
Common mistakes
Bending at the hips
Squeeze your glutes and keep your hips straight. If your hips pike, the hamstrings do less and the rep turns into a back extension.
Footplate in the wrong place
Set it so your knees sit on or just behind the back edge of the pad, kneecaps clear of it. With the pad under your hips you cannot bend at the knee; with your kneecaps pressing into the pad it hurts.
Dropping on the way down
Lower under control to parallel. If you fall through the bottom, shorten the range or use your hands until you can control it.
Loose feet
Snug the rollers and press the balls of your feet into the plate. If your heels lift, you lose tension and can slide out.
Arching the lower back to get up
Keep your ribs down and abs tight. Lean back with your torso and you shift the work from your hamstrings to your lower back.
Stay safe
Check that the GHD is stable, the footplate is locked in place and the rollers are snug before your first rep. If you cannot curl up on a rep, bend at the hips to take the strain off your hamstrings, then put your hands on the floor or the pad and push yourself back up; never let your feet come loose to escape. Start with low volume, because hamstring soreness after the first sessions can be strong. Stop if you feel a sharp or sudden pain in the back of your thigh or knee, and if you are coming back from a hamstring strain, check with a physio or doctor before adding glute ham raises.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Strength | 3 to 4 | 3 to 6 | 80–90% 1RM | 2 to 3 min |
| Muscle | 3 to 4 | 6 to 10 | 67–80% 1RM | 1.5 to 2 min |
| Technique | 2 to 3 | 3 to 5 | 50–65% 1RM | 1.5 to 2 min |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
145–173lb
3 to 4 sets of 6 to 10 reps, 1.5 to 2 min rest. Lower under control and stop each set with a rep or two left, before your hips start to bend.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Glute Ham Raise questions
What muscles does the glute ham raise work?
Mainly the hamstrings, which lower your body and curl it back up. The calves help bend the knee as you push into the plate, and your glutes, abs and lower back hold your hips straight and your body rigid.
What is a GHR machine?
A GHR machine, or glute ham developer (GHD), is a bench with a curved pad for your thighs and a footplate with rollers that lock your ankles. The footplate slides so you can set your knees on or just behind the back of the pad.
Glute ham raise vs Nordic curl: what is the difference?
Both lower your body forward and curl it back up with your hamstrings. On a GHD your feet push into a plate and your thighs roll over a curved pad, which tends to make the curl easier to control than a Nordic for most people. The Nordic curl needs only something to hold your ankles, so you can do it almost anywhere.
Why can't I curl myself up on a glute ham raise?
It is a hard exercise and most people cannot do full reps at first. Use your hands to push off the pad, shorten the range, and build strength with leg curls until you can curl up with less help.
How many sets and reps of glute ham raises should I do?
Most people do well with 3 to 4 sets of 3 to 10 reps, once or twice a week. Use fewer reps while you still need your hands, and add reps or a light plate once full reps are easy.
Train in Protocol
Log your glute ham raise by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.