Glute Ham Raise
Complete guide to Glute Ham Raise. Learn proper form, technique, and execution. Targets Hamstrings — Outer Hamstring, Inner Hamstring. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Glute Ham Raise
Set yourself up on the glute ham raise machine with your feet secured and hips resting on the pad.
Your body should be roughly parallel with the floor in the starting position.
Engage your abs and take a breath.
Lower your torso toward the floor by extending at the hips, keeping your back flat.
Engage your hamstrings and glutes to curl yourself back up to the starting position and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |