Glute-Ham Raise (How To, Muscles Worked, Benefits)

The Glute Ham Raise is a full-range posterior chain exercise that targets the hamstrings, glutes, and lower back. Performed on a glute-ham developer (GHD), you move from a horizontal position into a deep forward hinge (similar to a back extension) before curling back up through the hamstrings and glutes to a tall, vertical finish.

This variation develops strength, control, and coordination through both hip extension and knee flexion.

Primary Muscles Worked: Hamstrings, Glutes, Erector Spinae (Lower Back)
Secondary Muscles Worked: Calves (stabilization), Core (stabilization)
Equipment Needed: Glute-Ham Developer (GHD)

How To Do Glute Ham Raises

Step-by-Step Instructions

First, you are going to want to get the glute-ham raise machine adjusted to the correct length.
I recommend adjusting the machine so that your hip crease is at the end of the padding of the machine.
Locking your feet in, facing the ground, keep a neutral spine by focusing your eyes on the floor below.
Take in a deep breath, brace the abdomen, and keep your hands on the handles until you are ready to perform the eccentric movement.
Once ready, take your hands off the handles, extend your body, keep your arms at your side, and control your body down until your torso is about perpendicular to the floor.
Pause for 1 second in the bottom of the position to maintain stiffness in the muscles before coming back up.
After 1 second of the isometric hold, pull yourself back parallel to the floor, engaging the glutes, hamstrings, and low back, while also keeping stiffness in the abdomen and upper back.
At this point, you have completed a hyperextension.
From this position, you are going to keep the toes flexed up toward the shin, pull with the hamstrings, and extend the glutes until your torso is perpendicular to the ceiling.
Slowly lower your body back down to the parallel to the floor position to prepare for the next repetition.

Tips for Proper Form:

Keep your hips extended through the first half of the movement, then let the knees take over smoothly.
Maintain a neutral spine throughout—avoid rounding your back.
Squeeze your glutes at the top of each rep to complete hip extension.

Key Benefits

Strengthens the hamstrings through both hip and knee action.
Builds powerful, functional posterior chain strength for athletic performance.
Improves coordination between glutes, hamstrings, and lower back.
Great for injury prevention and overall lower-body balance.

Modifications and Variations

Easier Option:
- Use a resistance band anchored in front of you for light assistance.
- Perform eccentric-only reps (lower under control, push up with hands).
Harder Option:
- Hold a weight plate or medicine ball against your chest.
- Slow down the eccentric (lowering) phase or pause at full extension.
- Perform single-leg variations (advanced).

Common Mistakes

Breaking at the Hips Too Early: Keep movement smooth. Hinge first, then extend at the knees.
Rounding the Back: Maintain a strong, neutral spine.
Rushing the Movement: Slow control builds more strength and coordination.
Not Finishing Tall: Fully extend hips at the top for complete range.

Reps and Sets Recommendations

For Strength: 3–4 sets of 6–8 controlled full-range reps.
For Hypertrophy: 3–4 sets of 8–12 reps (use assistance if needed).
For Posterior Chain Control/Accessory Work: 2–3 sets of 6–10 slow, deliberate reps.

Glute-Ham Raise Alternatives

Need an alternative for Glute-Ham Raises? Here are a few exercises that you may be able to use as a replacement.

Want more options? Here are 11 of my favorite alternatives for Glute Ham Raises.

Banded Good Mornings

A Banded Good Morning is an exercise where the lifter puts a band around their neck, resting on the traps (remember don’t crane the neck upward), and performs the hip hinge pattern which would be identical to the dumbbell RDL.

This is beneficial for novice lifters looking for a different form of resistance and also serves as a great warm-up movement for the more experienced lifter getting ready for squats and deadlifts.

Hyperextensions

A Hyperextension is an exercise where the lifter locks themselves into a glute-ham raise machine, facing the floor. The athlete should ensure the crease of their hip is at the edge of the pad as they fully extend their body (always remember to have your feet locked in so you don’t faceplant).

The athlete will control themselves down, keeping good tension in the abdomen, until their torso is about perpendicular to the floor.

At this point the athlete will perform the concentric movement, using their hamstrings, low back, and glutes to lock in the repetition at the top of the movement.

Stability Ball Leg Curls

Stability Ball Leg Curl is where the athlete lies on their back. Both legs start fairly straight with the heels on the ball. The athlete will bridge the hips up and curl the ball underneath them and then extend back out.