Glute-ham Raise

hamstringsupper legsbody weight

Matutunan kung paano gawin ang Glute-ham Raise nang may tamang form at technique. Ang body weight exercise na ito ay pangunahing nagta-target sa iyong Hamstrings, na may secondary emphasis sa Glutes, Lower Back.

Glute-ham Raise exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Glute-ham Raise

Sundin ang mga hakbang na ito para maisagawa ang Glute-ham Raise nang may tamang form:

  1. 1I-adjust ang glute-ham raise machine para akma sa katawan.
  2. 2Posisyonin ang sarili nang nakababa ang mukha sa makina, mga bukung-bukong nakaayos.
  3. 3Ilagay ang mga kamay sa dibdib o i-cross ang mga ito sa ibabaw ng dibdib.
  4. 4I-engage ang hamstrings at glutes para itaas ang itaas na katawan patungo sa kisame.
  5. 5Ipagpatuloy ang pag-angat hanggang maging tuwid ang katawan mula ulo hanggang sakong.
  6. 6Sandaling huminto sa itaas, pagkatapos ay dahan-dahang ibaba ang katawan pabalik sa simula.
  7. 7Ulitin para sa gustong bilang ng repetisyon.

Mga Muscles na Ginagamit sa Glute-ham Raise

Primary

hamstrings

Secondary

gluteslower back

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:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

self assisted inverse leg curl exercise demonstration na nagpapakita ng tamang form

self assisted inverse leg curl

hamstringsbody weight
self-assisted inverse leg curl exercise demonstration na nagpapakita ng tamang form

self-assisted inverse leg curl

hamstringsbody weight
lever lying leg curl exercise demonstration na nagpapakita ng tamang form

lever lying leg curl

hamstringsleverage machine
lever seated leg curl exercise demonstration na nagpapakita ng tamang form

lever seated leg curl

hamstringsleverage machine
lever kneeling leg curl exercise demonstration na nagpapakita ng tamang form

lever kneeling leg curl

hamstringsleverage machine
kettlebell hang clean exercise demonstration na nagpapakita ng tamang form

kettlebell hang clean

hamstringskettlebell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Glute-ham Raise?

Ang Glute-ham Raise ay pangunahing nagta-target sa iyong Hamstrings. Ang mga secondary muscles na ginagamit ay kabilang ang Glutes, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Kailangan ba ng equipment para sa Glute-ham Raise?

Hindi. Ang Glute-ham Raise ay isang bodyweight exercise na hindi nangangailangan ng equipment. Maaari mo itong gawin kahit saan na may sapat na espasyo.

Paano ko maisasagawa ang Glute-ham Raise nang may tamang form?

Simulan sa pamamagitan ng I-adjust ang glute-ham raise machine para akma sa katawan. Posisyonin ang sarili nang nakababa ang mukha sa makina, mga bukung-bukong nakaayos. Ilagay ang mga kamay sa dibdib o i-cross ang mga ito sa ibabaw ng dibdib. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong 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.

I-track ang Glute-ham Raise sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS