Hamstrings exercise · body weight
Glute-Ham Raise
The glute-ham raise is a bodyweight exercise that targets the hamstrings, with the glutes and lower back assisting.
- Target muscle
- Hamstrings
- Also works
- Glutes, lower back
- Equipment
- Body weight
- Body part
- Upper legs
How to do the glute-ham raise
- Adjust the glute-ham raise machine to fit your body.
- Position yourself face down on the machine with your ankles secured.
- Place your hands on your chest or cross them over your chest.
- Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- Continue lifting until your body is in a straight line from your head to your heels.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the hamstrings. The glutes and lower back work as secondary muscles. See all hamstring exercises or every bodyweight exercise.
