Glute-Ham Raise
Also known as: ghr, glute ham developer, ghd raise
The glute-ham raise is what happens when a back extension and a leg curl merge into one movement. Anchored in the GHD machine, you extend the hips and then curl your entire torso up with the hamstrings, training the muscle at the hip and the knee in a single rep. Athletes and powerlifters prize it for posterior-chain strength that transfers directly to sprinting and pulling.
How to do the glute-ham raise, step by step
- Set the GHD so your thighs rest on the pad with your knees just behind it, feet locked between the rollers.
- Start with your torso hanging down, body bent at the hips.
- Extend your hips until your body forms a straight line from knees to head, roughly parallel to the floor.
- From that plank, drive your toes into the plate and curl your body upright by flexing the knees.
- Finish kneeling tall with hips extended, then reverse: lower the torso by straightening the knees under strict control.
- Fold at the hips to return to the hanging start position and repeat.
Form cues that fix most reps
Squeeze the glutes to lock the hips straight before the knee curl begins.
Push the toes hard into the foot plate — it gives the hamstrings a stronger line of pull.
The lowering from upright is the money portion; ride it down slowly.
Common mistakes (and the fix)
Glute-Ham Raise sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
Glute-Ham Raise FAQ
What muscles does the glute-ham raise work?
The hamstrings work at both of their jobs — extending the hip and flexing the knee — which almost no other exercise combines. The glutes power the first half of the movement and the spinal erectors hold the torso rigid throughout.
Glute-ham raise vs Nordic curl?
Both overload knee flexion with the body as the lever. The GHR adds the hip-extension component and, thanks to the curved pad, is somewhat easier to complete for full reps; the Nordic is harsher on the eccentric and needs no machine. If you have a GHD, the GHR is the more complete movement.
How many reps should I aim for?
Bodyweight GHRs are hard: 3 sets of 5 to 8 strict reps is a respectable target. Push from the hands on the pad to assist if needed, and hold a plate to your chest once 3 sets of 10 becomes comfortable.
More hamstrings exercises
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