How to do Glute-Ham Raise

Glute-Ham Raise is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes, lower back. Equipment: machine, bodyweight. Difficulty: advanced, requires solid technique and training history. It takes 4 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Set up on the machine, anchor your feet against the foot plate, and place your hips over the pad.
2. Lower your torso down in a straight line, hinging from the hips.
3. As your legs near full extension, squeeze your hamstrings and glutes to raise your torso back up.
4. Come up until your body is in a straight line, then lower back down under control.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bodyweight Squat, Wall Sit
• Same muscle, different equipment: Barbell Back Squat, Front Squat, Goblet Squat

More legs exercises

• Barbell Back SquatBar ile Squat (Arka)
• Front SquatÖn Squat
• Goblet SquatGoblet Squat
• Leg PressLeg Press
• Hack SquatHack Squat (Makine)
• Bulgarian Split SquatBulgar Split Squat