Glute-ham raise

On a glute-ham bench with the ankles held, the body lowers forward from the knees under control and pulls back up: among the exercises that work the hamstrings hardest, above the leg curl.

Hamstring curl family

Glute-ham raise

Harder option

On a glute-ham bench with the ankles held, the body lowers forward from the knees under control and pulls back up: among the exercises that work the hamstrings hardest, above the leg curl.

DemandHard

Equipment requiredOther / check instructions

Muscle focusHamstrings · Glutes · Calves

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Set up on a glute-ham bench with the ankles under the rollers and the knees on the pad, the body upright.
Lower forward slowly, the hamstrings braking, as far as you control.
Pull back up with the hamstrings.

Form cues

Keep the hips straight; don't bend at the waist.
Push off the hands at the bottom while learning.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

McAllister 2014 · Hamstring activation in four exercises, including the leg curl (EMG) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Glutes, Calves.

Equipment

Other / check instructions

Level

Advanced. See the easier and harder options above.

Similar moves

Natural Glute Ham Raise demonstrated on the 3D figure

3D demoNatural Glute Ham RaiseIntermediate · A bench or box

Glute bridge demonstrated on the 3D figure

3D demoGlute bridgeBeginner · No equipment

Single-leg glute bridge demonstrated on the 3D figure

3D demoSingle-leg glute bridgeIntermediate · No equipment

Glute kickback (quadruped hip extension) demonstrated on the 3D figure

3D demoGlute kickback (quadruped hip extension)Beginner · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Nordic curl demonstrated on the 3D figure

3D demoNordic curlAdvanced · An anchor point

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Questions people ask

What muscles does the Glute-ham raise work?

Mainly the hamstrings, with help from the glutes and calves.

What equipment do I need for the Glute-ham raise?

Other / check instructions.

Is the Glute-ham raise good for beginners?

It is an advanced move. Build up to it with the Slider hamstring curl first.

What is an easier alternative to the Glute-ham raise?

Try the Slider hamstring curl. Both are written steps in the same progression.

How do I make the Glute-ham raise harder?

Progress to the Full Nordic curl, or add load, range or slower lowering once your form is solid.