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Hip Hinge Machine Intermediate Video

How to do the Glute Ham Raise

Primary: Hamstrings · also works Glutes, Lower Back, Calves.

The Glute Ham Raise (GHR) is an excellent exercise targeting the hamstrings, glutes, and lower back. It is typically performed using a glute-ham developer (GHD) machine. This exercise is highly effective for strengthening the posterior chain, improving lower body muscle balance, and enhancing athletic performance. While primarily an isolation movement, it does engage multiple muscle groups, providing a comprehensive workout for the lower body.

Demo video: Glute Ham Raise · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Adjust the glute-ham developer so that your feet are secured and your knees are positioned on the pad.

  2. 2

    Start with your torso perpendicular to the floor and hands by your sides or across your chest.

  3. 3

    With control, lower your torso towards the ground by bending at the knees and hips, then return to the starting position by extending your hips and knees.

Coaching cues

  • Ensure the machine is properly adjusted to fit your body size.
  • Control the movement throughout to maximize muscle engagement.
  • Avoid arching your back to minimize the risk of injury.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Gym only

Glute Ham Raise alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Banded Good MorningResistance Band · beginner Bodyweight Good MorningBodyweight · beginner Cable Pull-ThroughCable · beginner Dumbbell DeadliftDumbbell · beginner Dumbbell Romanian DeadliftDumbbell · beginner Bodyweight Hip HingeBodyweight · beginner

Frequently asked questions

What muscles does the Glute Ham Raise work?

Primary: Hamstrings. Secondary: Hamstrings, Glutes, Lower Back, Calves

How many sets and reps of Glute Ham Raise should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Glute Ham Raise?

Same movement pattern, different equipment: Banded Good Morning, Bodyweight Good Morning, Cable Pull-Through, Dumbbell Deadlift, Dumbbell Romanian Deadlift, Bodyweight Hip Hinge.

Is the Glute Ham Raise good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.