Glute Ham Raise
Trains the hamstrings. You need a machine. 2 of our free programs use it, across 5 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Glute Ham Raise
These numbers are counted from the programs themselves, not averaged off the internet.
2of our 50 programs use it
3×8–10the shape they run most (3 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Mountain Dog PPL | Legs — Quads, Hamstrings & Calves | 3×10 | Fixed weights |
| WS4SB 3 | Lower — Speed + Posterior | 3×8–10 | Fixed weights |
See it in action
Watch the Glute Ham Raise progress week by week
Full runs of 2 programs that use it, session by session, in the real app.
Muscles worked
What Glute Ham Raise trains
Technique
How to do the Glute Ham Raise
- Position yourself on the glute ham developer with your thighs against the pad, feet secured between the rollers, and your body upright with your knees bent at 90 degrees. Cross your arms over your chest.
- Slowly lower your torso forward by extending your knees, keeping your back straight, until your body is nearly parallel to the floor.
- Pull yourself back up to the starting position by contracting your hamstrings and glutes, bending your knees to raise your torso upright.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your body in a straight line from knees to head; avoid bending at the hips.
- Lower yourself slowly and with control to maximize hamstring engagement.
- Squeeze your glutes and hamstrings to drive the upward phase rather than pushing with your hands.
- Exhale as you raise your torso and inhale as you lower it.
Substitutes
Swap Glute Ham Raise for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Glute Ham Raise for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.