How to Do the Glute Ham Raise

Intermediate · Machine · Targets Hamstrings, Calves, Glutes

Glute Ham Raise demonstration
💪 Hamstrings, Calves, Glutes🏋️ Machine📊 Intermediate🏷️ Powerlifting

How to perform it

  1. 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.
  2. 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.
  3. Return to the starting position, keeping your descent under control.

Muscles worked

The Glute Ham Raise primarily targets your Hamstrings, with support from your Calves, Glutes. You'll need machine.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Glute Ham Raise slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.