What muscles does Glute Ham Raise work?

The Glute Ham Raise primarily targets the Hamstrings, specifically the Outer Hamstring, Inner Hamstring. It also engages secondary muscles including Hips.

How often should I do Glute Ham Raise?

For optimal results, include Glute Ham Raise in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Glute Ham Raise?

To perform Glute Ham Raise, you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Glute Ham Raise suitable for beginners?

Yes, beginners can perform Glute Ham Raise with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Glute Ham Raise at home?

Glute Ham Raise requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Glute Ham Raise

Learn how to do the Glute Ham Raise with proper form, setup, and execution.

This leverage machine movement primarily targets hamstrings, including outer hamstring, inner hamstring.

How to Perform Glute Ham Raise

1
Set yourself up on the glute ham raise machine with your feet secured and hips resting on the pad.
2
Your body should be roughly parallel with the floor in the starting position.
3
Engage your abs and take a breath.
4
Lower your torso toward the floor by extending at the hips, keeping your back flat.
5
Engage your hamstrings and glutes to curl yourself back up to the starting position and exhale.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.