Glute-Ham Raise: Posterior Chain Builder on the GHD

The glute-ham raise (GHR) is a posterior chain exercise performed on a glute-ham developer, a bench with a footplate and a pair of thigh pads. With the feet anchored and the thighs braced, you lower your torso forward under control and then pull yourself back up using the hamstrings. What makes it distinctive is that the hamstrings work at both ends at once: they flex the knee and extend the hip in the same rep, something leg curls and Romanian deadlifts each only train separately. It is a demanding exercise that most lifters need to build up to, and it is widely used by strength athletes for hamstring durability and sprint-related strength.

Muscles Targeted

• Primary: Hamstrings (biceps femoris, semitendinosus, semimembranosus)
• Secondary: Gluteus maximus, erector spinae
• Tertiary: Gastrocnemius, core stabilizers

Starting Position

Adjust the glute-ham developer so the thigh pads sit just above your knees and your feet are locked between the footplate rollers. Climb on face-down, with the tops of your thighs resting on the pads and your ankles secured. Start in an upright kneeling position with your torso vertical, hips extended, and your body forming a straight line from knees to shoulders. Cross your arms over your chest or hold them behind your head, and brace your core so the lower back stays neutral.

Execution Steps

1. Brace the core and squeeze the glutes so the hips stay locked out
2. Lower your torso forward by allowing the knees to extend, keeping the body in one straight line
3. Descend slowly over three to four seconds until your torso approaches parallel with the floor
4. Keep the hips extended the whole way down rather than hinging at the waist
5. Reverse the movement by pulling with the hamstrings, driving the toes into the footplate
6. Curl yourself back up to the upright kneeling position without folding at the hips
7. Repeat with the same controlled tempo on every rep

Form Cues

• Hips stay locked: The body should move as a single plank pivoting at the knee, not fold in the middle
• Push the toes into the plate: Driving the feet down recruits the calves to assist the hamstring pull
• Squeeze the glutes throughout: Active glutes prevent the hips from breaking position
• Slow the descent: The eccentric is where beginners build the strength to do a full rep
• Keep the neck neutral: Look at the floor rather than craning to look forward

Common Mistakes

• Hinging at the hips: Bending at the waist turns the movement into a back extension and takes the hamstrings out.
• Falling instead of lowering: Dropping through the descent removes the eccentric work that makes this exercise valuable.
• Attempting full reps too early: Most lifters cannot do an unassisted glute-ham raise, and forcing it invites hamstring strain.
• Pad placement too low: Pads below the knee shift the pressure onto the kneecap and change the leverage.
• Ignoring warm-up: The hamstrings are highly strain-prone in this deep, loaded position.

Variations

• Eccentric-only glute-ham raise: Lowering slowly and using the hands to push back up
• Band-assisted glute-ham raise: A band anchored ahead of you reducing the effective load
• Weighted glute-ham raise: Holding a plate to the chest once bodyweight reps are easy
• Nordic hamstring curl: Floor-based version with a partner or bar holding the ankles
• Back extension on the GHD: Hip-hinge variation biasing the glutes and lower back

Tips for Progression

• Start with eccentrics: Lower for four to five seconds and push off the floor to reset
• Use band assistance: Reduce band tension over weeks as strength builds
• Increase reps: Build to 8 to 10 unassisted reps before adding external load
• Add weight last: Hold a plate across the chest once bodyweight sets are comfortable

Training Notes

Program glute-ham raises once or twice per week for 3 to 4 sets of 5 to 10 reps, placed after your main squat or hinge. Rest 90 to 120 seconds between sets. Because the hamstrings are being loaded in a lengthened position, always warm up thoroughly and add volume gradually; jumping into high-rep sets is a common route to soreness that lingers for days. If your gym has no glute-ham developer, the Nordic hamstring curl covers most of the same ground.

Frequently Asked Questions

What makes the glute-ham raise different from a leg curl?

The glute-ham raise works the hamstrings at the knee and the hip at the same time, while a leg curl trains only knee flexion. That double action matches how the hamstrings function in sprinting and jumping, which is why the GHR is a staple in athletic strength programs.

Why can't I do a glute-ham raise yet?

Most lifters cannot complete a full glute-ham raise at first, because the hamstrings must control the entire bodyweight through a long lever. Build up with eccentric-only reps, lowering over four to five seconds and pushing back up with your hands, or loop a band ahead of you for assistance.

Is the Nordic hamstring curl the same as a glute-ham raise?

The Nordic hamstring curl is the floor-based version of the same movement, with a partner or bar anchoring the ankles instead of a GHD bench. The GHR adds a footplate to push against and pads that fix the thighs, which makes reps slightly more assisted and easier to standardize.