Glute-Ham Raise Guide: How to Master Glute-Ham Raises

The glute-ham raise is an exercise designed to strengthen your entire posterior chain—the muscle groups along the backside of your body. Glute-ham raises (GHR) are sometimes called glute-ham developers (GHD) by athletes in competitive weightlifting, powerlifting, and bodybuilding.

The range of motion practiced during glute-ham raises uses both knee flexion and hip extension to develop your lower body and build hamstring strength. To practice glute-ham raises, you will need access to a piece of equipment designed specifically for this leg exercise called a glute-ham raise machine.

There are several notable benefits to practicing glute-ham raises.

1. 1. Glute-ham raises are an effective posterior chain exercise. Your posterior chain includes your glutes, hamstrings, and spinal erectors. No matter your fitness level, having a strong posterior chain is vital to injury prevention in your strength-training routine.
2. 2. Glute-ham raises can help improve your posture. Your lower back, hamstrings, and glutes provide a strong base for better posture. Glute-ham raises work all of these muscles, as well as your spinal erectors, which can help improve your posture.
3. 3. Glute-ham raises isolate your glutes and hamstrings. Few bodyweight exercises increase the hypertrophy (the build-up of muscle cells) in your glutes and hamstrings with the same intensity as glute-ham raises.

For glute-hamstring raises, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Get on a glute-ham developer machine and set your feet firmly against the footplate with your quads resting on the leg pads. Your knees should be bent and your feet and ankles should be in line with your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Place your arms on your hips or across your chest. Your ribs should be down and your pelvis should be slightly tucked. Engage your core and squeeze your glutes and hamstrings. All repetitions should begin from this starting position.
3. 3. While maintaining your alignment, slowly lower yourself by pushing into the footplate and straightening your knees. Lower your body until your chest is parallel to the floor. Your body should maintain a straight line from your head to your knees while lowering toward the floor.
4. 4. While maintaining your alignment and a strong core, squeeze your glutes and hamstrings and bend your knees to pull your body back to the starting position. Your body should maintain a straight line from your head to your knees while pulling yourself back to the starting position.
5. 5. Squeeze your glutes and hamstrings to finish the movement.
6. 6. At the end of each repetition, your shoulders should finish directly over your hips. Repeat the glute-ham raise for your desired number of repetitions.

If your home or gym is not equipped with a glute-ham raise machine, consider trying one of these hamstring exercises instead.

1. 1. Nordic hamstring curls: The Nordic hamstring curl is a lower body exercise that uses your bodyweight to activate your hamstring muscles. Perform Nordic hamstring curls by beginning in a kneeling position with your ankles secured. Carefully lower your body toward the floor. Catch yourself with your hands before squeezing your hamstrings to lift your bodyweight again.
2. 2. Kettlebell swings: A kettlebell swing is a ballistic exercise that uses an explosive movement and a kettlebell. Perform kettlebell swings by standing over a kettlebell with your feet shoulder-width apart. While keeping your back flat, hinge your hips and grab the kettlebell with both hands. Swing the kettlebell up to shoulder height in front of your body.
3. 3. Leg curls: Leg curls, also known as hamstring curls, are isolation exercises that target the hamstring muscles on the backs of your legs. Perform leg curls by lying on the floor face-down. Activate your core and keep your back straight as you bend your knees. Lift your lower legs closer to your glutes and extend them slowly. Continue this movement for the desired amount of repetitions. You can also perform leg curls on a lying leg curl machine.
4. 4. Romanian deadlifts: A deadlift is a strength-training exercise characterized by lifting a barbell with a hip hinge movement pattern. Deadlifting is a type of compound exercise, meaning it engages multiple muscle groups at once. In particular, deadlifts work your posterior chain. The Romanian deadlift activates these lower body muscle groups by incorporating the hips more than a traditional deadlift. Variations on the Romanian deadlift involve different equipment like a kettlebell or dumbbell.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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