Which muscles does the glute ham raise work?

The glute ham raise mainly works your hamstrings and glutes. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the glute ham raise in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Glute Ham Raise: how to do it and muscles worked

The glute ham raise mainly works your hamstrings and glutes, with help from your lower back. You need a gym machine.

Muscles worked

Main

Helping

Lower back

How to do the glute ham raise

1
Set the machine so your ankles are locked in the foot plate and your thighs rest on the pad with your hips just past its edge.
2
Lower your torso toward the floor with a straight back, then curl up by bending your knees and driving your hips forward until your body is upright.
3
Pause at the top with glutes squeezed, then lower under control. Breathe in on the way down and out as you rise.

Form tip: Keep your spine neutral and let your hamstrings do the pulling, not a swing from your lower back.

Common questions

Which muscles does the glute ham raise work?: The glute ham raise mainly works your hamstrings and glutes. It also involves your lower back.
What equipment do I need for the glute ham raise?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the glute ham raise in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More hamstrings exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.