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Hamstrings

Glute ham raise: how to do it right

In the glute ham raise, with your feet locked and knees on the pad, you lower your body forward and rise by bending your knees. It's one of the most demanding hamstring exercises.

Main muscle
Hamstrings
Also works
Glutes, Calves
Equipment
GHD bench
Level
Advanced
Glute ham raise: start position
Start position
Glute ham raise: end position
End position

Step by step

  1. Adjust the bench so your knees sit just behind the pad and lock your feet in.
  2. Start with your torso upright and your body straight from knees to head.
  3. Lower your body forward by straightening your knees, body straight.
  4. Rise by bending your knees, pulling with your hamstrings and glutes.

Tip: Start with slow negatives and use your hands to help you up.

Common mistakes

Bending at the hips

Your body stays straight; if you bend at the hips, your hamstrings work less.

Lowering without control

If you can't control the descent, help yourself with your hands.

Bench set wrong

Your knees go just behind the pad.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

How do I progress?

Slow negatives, hand-assisted reps and, when you can, full reps.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

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