Glute Ham Raise

A intermediate powerlifting exercise for the hamstrings, done with a machine.

Main muscles: Hamstrings
Also works: Calves and Glutes
Equipment: Machine
Level: Intermediate
Type: Compound
Movement: Pull

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Glute Ham Raise

Questions

What muscles does the Glute Ham Raise work?

Mainly the hamstrings, with the calves and glutes helping.

Is the Glute Ham Raise good for beginners?

It's rated intermediate. Beginners can build up to it with Band Good Morning first.

What can I do instead of the Glute Ham Raise?

Good alternatives that train the hamstrings: Good Morning, Good Morning off Pins, Hanging Bar Good Morning or Sumo Deadlift.

How many sets and reps of the Glute Ham Raise should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).