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Last updated March 5, 2026
HamstringsGlutes
Glute Ham Raise
Lock your feet in a GHD machine and lower your torso forward from a kneeling position. Use your hamstrings and glutes to pull yourself back up.
Quick facts
- Level
- Advanced
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
HamstringsGlutes (max)
Secondary
Lower BackCalvesAbs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Body WeightGhd Machine
Movement pattern
Bilateral
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the GHD machine so your feet are locked in and your knees rest just behind the pad.
- Start with your torso upright, hands crossed over your chest or behind your head.
- Step 2Execution
- Keeping your hips extended, slowly lower your torso forward by straightening your knees.
- Maintain a rigid torso and avoid rounding your back.
- Lower until your body is roughly parallel to the floor or as far as control allows.
- Step 3Return
- Contract your hamstrings forcefully to curl your body back up to the starting position.
- Squeeze your glutes at the top to complete the movement.
- Use a controlled tempo throughout; avoid using momentum.
Alternatives & variations
Explore similar movements targeting the same muscles.
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