How to do it
- Set the foot plate so your knees sit just behind the pad.
- Lower your torso under control until your body is nearly horizontal.
- Pull yourself back up by curling the knees and squeezing the glutes.
Cues that matter
- It trains both hamstring jobs — knee flexion and hip extension — at once.
- Keep the hips extended and the body in one line.
Common mistakes
- Piking at the hips to make the way up easier.
- Dropping quickly through the eccentric.
Muscles worked
Primary
- Hamstrings
- All three heads
Also works
- Glutes
- Lower back
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Glute-Ham Raise in a session, with 150 seconds between sets.
- Strength
- 4–6 reps
- Build muscle
- 6–10 reps
- Endurance
- 12–20 reps
Same muscle, different kit
Movements that train the same part of the hamstrings with different equipment — for a day the machine is taken, or a gym that does not have one.