Glute-Ham Raise
An exercise on a glute-ham developer where you lower your torso forward and pull yourself back up with the hamstrings. It trains knee flexion and hip extension together.
Primary muscles
- Hamstrings
Secondary muscles
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
- Lower Back (Erector Spinae)
- Sets
- 3
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Set up in a glute-ham developer with feet against the footplate, ankles locked under the rollers and knees just behind the pad, torso upright.
Brace your trunk and squeeze your glutes.
Lower your torso forward by straightening your knees until your body is near horizontal.
Drive your toes into the footplate and curl yourself back up with your hamstrings.
Finish upright with hips extended.
Breathing: Inhale as you lower, exhale as you curl back up.
Coaching tips
Straight line from knees to head
Pull with the hamstrings
Squeeze glutes
Common mistakes
Bending at the hips
Pad set too far forward or back
Using momentum from the bottom
Safety notes
Adjust the footplate so your knees sit just behind the pad.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.