Exercise guide
Glute Ham Raise
The Glute-Ham Raise is a machine-based hamstring exercise that combines knee flexion with hip and trunk control. The hamstrings provide the main effort while the glutes and calves assist. Proper machine adjustment is essential because the knee and foot positions determine how the movement feels.
Training context
Benefits of the Glute-Ham Raise
The exercise trains the hamstrings while they act across both the hip and knee. It also allows bodyweight assistance or added resistance to be adjusted according to the athlete's strength.
The knees should sit just behind the pad rather than directly on its center. The feet must remain firmly secured between the rollers and footplate.
Technique overview
Keep the thighs and torso connected
Adjust the machine before beginning from the lowered position. Drive the feet into the plate and bend the knees while keeping the torso organized. Rise only as far as the body remains controlled, then lower slowly without dropping. Use assistance if the hamstrings cannot control the full range.
Treat this as an overview and use a range, pace, and setup you can control.