Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Calves, Glutes
Target Muscle Group


Hamstrings Muscle Anatomy Diagram

Glute Ham Raise (GHR) Overview

The glute ham raise is an exercise used to strengthen the muscles of the hamstrings.

Glute ham raises are a great alternative to the leg curl and an exercise that can help improve deadlift and squat strength.

Glute Ham Raise (GHR) Instructions

  1. Set up in a GHD with your knees bent, hips extended, and torso upright.
  2. Straighten your legs while keeping your hips extended.
  3. Continue until your body is in a straight line and parallel to the floor.
  4. Pull yourself back to the starting position using your hamstrings.
  5. Repeat for the desired number of repetitions.

Glute Ham Raise (GHR) Tips

  1. You should feel this primarily through your glutes and hamstrings. If you’re getting a lower back pump then odds are, you’re dealing with a core/pelvis stability issue.
    • If you find that you struggle with keeping a neutral spine then you can regress to something such as valslide leg curls or eccentric only GHRs.
  2. Razor curls are typically used as a progression to GHRs so if you struggle to complete normal GHRs then you can use this variation which shortens the lever arm.
  3. Refrain from locking out your knees at the bottom of the movement to keep tension through your hamstrings.
  4. If desired you can take the hips into flexion in the bottom portion of the movement as this will help to enhance glute activation. However, this also increases the complexity of the movement and many folks will extend through the lumbar spine rather than the hips, thus putting themselves in a poor position to complete the GHR efficiently.
Posted on: Tue, 02/06/2024 - 14:50

Is there any alternative ?

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Posted on: Thu, 02/15/2024 - 18:46

There are other exercises that will help with the glutes and hamstrings such as Romanian Deadlifts, but there is no solid way to replicate this movement outside of having someone hold your feet while you lower yourself on the floor.