Glute Ham Raise
An intermediate compound powerlifting exercise that works the hamstrings, using a machine.
Starting position
End position
How to Do Glute Ham Raise
- 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.
- 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.
- Return to the starting position, keeping your descent under control.
Muscles Worked
Alternatives to Glute Ham Raise
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Floor Glute-Ham Raise
An intermediate isolation strength exercise that works the hamstrings.
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2
Natural Glute Ham Raise
An intermediate compound strength exercise that works the hamstrings, needing no equipment.
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3
Good Morning
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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4
Good Morning off Pins
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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5
Hanging Bar Good Morning
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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6
Sumo Deadlift
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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7
Sumo Deadlift with Bands
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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8
Sumo Deadlift with Chains
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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9
Reverse Band Sumo Deadlift
An advanced compound powerlifting exercise that works the hamstrings, using a barbell.
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10
Band Good Morning
A beginner compound powerlifting exercise that works the hamstrings, using a resistance band.
Frequently Asked Questions
What muscles do glute ham raise work?
Glute Ham Raise primarily works the hamstrings. The calves and glutes assist as secondary muscles.
What equipment do I need for glute ham raise?
Glute Ham Raise uses machines.
Glute Ham Raise: is it suitable for beginners?
Glute Ham Raise is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of glute ham raise?
Floor Glute-Ham Raise, Natural Glute Ham Raise, Good Morning train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my glute ham raise reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; glute ham raise can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Glute Ham Raise with AI
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