Glute-ham Raise
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.
How to Do the Glute-ham Raise
Follow these steps to perform the Glute-ham Raise with correct form:
- 1Adjust the glute-ham raise machine to fit your body.
- 2Position yourself face down on the machine with your ankles secured.
- 3Place your hands on your chest or cross them over your chest.
- 4Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- 5Continue lifting until your body is in a straight line from your head to your heels.
- 6Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 7Repeat for the desired number of repetitions.
Glute-ham Raise Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Glute-ham Raise?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Glute-ham Raise work?
The Glute-ham Raise primarily targets your Hamstrings. Secondary muscles worked include Glutes, Lower Back. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Glute-ham Raise?
No. The Glute-ham Raise is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Glute-ham Raise with proper form?
Start by Adjust the glute-ham raise machine to fit your body. Position yourself face down on the machine with your ankles secured. Place your hands on your chest or cross them over your chest. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Glute-ham Raise?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Glute-ham Raise?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Glute-ham Raise best for?
The Glute-ham Raise fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
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