How to Do the Glute-ham Raise
Beginner legs exercise — bodyweight.
The Glute-ham Raise is a beginner-level legs exercise that works several muscles together, led by the hamstrings, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Legs
- Primary muscle
- Hamstrings
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1Adjust the glute-ham raise machine to fit your body.
- 2Position yourself face down on the machine with your ankles secured.
- 3Place your hands on your chest or cross them over your chest.
- 4Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- 5Continue lifting until your body is in a straight line from your head to your heels.
- 6Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 7Repeat for the desired number of repetitions.
How to program the Glute-ham Raise
- Do the Glute-ham Raise early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Glute-ham Raise alternatives
No space? These train the same hamstrings, grouped by what you have available.
No equipment
Dumbbell or kettlebell
Easier and harder variations
The Glute-ham Raise is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Glute-ham Raise with a move for the opposing muscles — the Bodyweight Lunge (quadriceps) or the Bodyweight Squat (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Glute-ham Raise can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Glute-ham Raise automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Glute-ham Raise work?
The Glute-ham Raise primarily targets the hamstrings within the legs muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Glute-ham Raise?
None — the Glute-ham Raise is a bodyweight exercise you can do anywhere, no gym required.
Is the Glute-ham Raise a compound or isolation exercise?
The Glute-ham Raise is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Glute-ham Raise should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Glute-ham Raise good for beginners?
Yes — the Glute-ham Raise is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Glute-ham Raise?
Good substitutes that train the same hamstrings include the Nordic Hamstring Curl (bodyweight), the Dumbbell Stiff Leg Deadlift (dumbbell), the Stiff-Legged Dumbbell Deadlift (dumbbell). Pick the one that matches the equipment you have.
Can I do the Glute-ham Raise at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
