glute-ham raise
glute-ham raise — highlighted muscle: hamstrings

Muscles worked

hamstrings, glutes, lower back

Sign in to saveWatch a demonstration

© Gym visual — https://gymvisual.com/

glute-ham raise

Body part
upper legs
Equipment
body weight
Target muscle
hamstrings
Muscle group
glutes

Secondary muscles

gluteslower back

How to perform it

  1. 1

    Adjust the glute-ham raise machine to fit your body.

  2. 2

    Position yourself face down on the machine with your ankles secured.

  3. 3

    Place your hands on your chest or cross them over your chest.

  4. 4

    Engage your hamstrings and glutes to lift your upper body up towards the ceiling.

  5. 5

    Continue lifting until your body is in a straight line from your head to your heels.

  6. 6

    Pause for a moment at the top, then slowly lower your body back down to the starting position.

  7. 7

    Repeat for the desired number of repetitions.

Similar exercises