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PowerliftingintermediateMachine

Glute Ham Raise

Primary

Hamstrings

Secondary

Calves, Glutes

Equipment

Machine

Level

intermediate

Glute Ham Raise demonstration

Glute Ham Raise, starting position

Glute Ham Raise, finishing position

How to Perform

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

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently

Muscles Worked

Front

Back

HamstringsCalvesGlutes

Exercise Details

Category: Powerlifting
Force: pull
Mechanic: compound
Level: intermediate

Exercise Variations

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Frequently Asked Questions

What muscles does Glute Ham Raise work?

Glute Ham Raise primarily targets the Hamstrings. It also works the Calves, Glutes as secondary muscles.

What equipment do I need for Glute Ham Raise?

Glute Ham Raise requires Machine.

Is Glute Ham Raise suitable for beginners?

Glute Ham Raise is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Glute Ham Raise

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Good Morning

Hamstrings

Good Morning off Pins

Hamstrings

Hanging Bar Good Morning

Hamstrings

Sumo Deadlift

Hamstrings