Glute-Ham Raise
In short
The glute-ham raise trains your hamstrings, with your glutes and calves helping. You need a machine, and do 6 to 12 reps per set. Mitta rates it B.
At a glance
- Main muscle
- Hamstrings
- Also works
- Glutes and calves
- Equipment
- Machine
- Rep range in Mitta
- 6 to 12 reps
- Skill level
- Intermediate
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Knees just behind the pad.
- Keep your body straight.
- Pull yourself up with your hamstrings.
Pick a weight you can lift for 6 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Trains knee flexion and hip extension together with a good stretch, but too hard for most lifters and few gyms have the machine.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Nordic Hamstring Curl · Bodyweight · rating B
- Seated Leg Curl · Machine · rating S
- 45° Back Extension · Bodyweight · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the glute-ham raise.
Let Mitta set the weight.
Mitta plans the glute-ham raise with a weight and rep target for every set, worked out from your last sessions.
Questions about the
glute-ham raise
What muscles does the glute-ham raise work?
The glute-ham raise mainly trains your hamstrings. Your glutes and calves help.
How many reps of the glute-ham raise should I do?
Mitta plans the glute-ham raise at 6 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the glute-ham raise?
Good alternatives that train the same muscle are the Nordic hamstring curl, seated leg curl and 45° back extension.
Is the glute-ham raise good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the glute-ham raise have rating B?
Trains knee flexion and hip extension together with a good stretch, but too hard for most lifters and few gyms have the machine.