Glute-ham Raise

hamstringsupper legsbody weight

Learn how to do the Glute-ham Raise with proper form and technique. This body weight exercise primarily targets your Hamstrings, with secondary emphasis on Glutes, Lower Back.

Glute-ham Raise exercise demonstration showing proper form

How to Do the Glute-ham Raise

Follow these steps to perform the Glute-ham Raise with correct form:

  1. 1Adjust the glute-ham raise machine to fit your body.
  2. 2Position yourself face down on the machine with your ankles secured.
  3. 3Place your hands on your chest or cross them over your chest.
  4. 4Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
  5. 5Continue lifting until your body is in a straight line from your head to your heels.
  6. 6Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. 7Repeat for the desired number of repetitions.

Glute-ham Raise Muscles Worked

Primary

hamstrings

Secondary

gluteslower back

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Main

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