Auto-playing Animation
Glute Ham Raise
hamstringspowerlifting
Target Muscles
Primary: hamstrings
Secondary: calves, glutes
Equipment Needed
machine
Mechanics
compound
Ready to track your sets?
Log your Glute Ham Raise progress, track PRs, and follow progressive overload with the Stamina app.
Download StaminaHow to perform Glute Ham Raise
1
Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
2
Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
3
Return to the starting position, keeping your descent under control.