Glute-Ham Raise: The Best Exercise for Hamstrings You're Probably Not Doing

The glute-ham raise (GHR) is one of the most effective hamstring exercises that exists — and one of the least used. It trains both functions of the hamstrings (knee flexion and hip extension) in a single movement, building the kind of posterior chain strength that protects against injury and improves athletic performance.

If you have access to a GHD (glute-ham developer) and you're not using it for GHRs, you're missing out.

Why the Glute-Ham Raise?

Trains Both Hamstring Functions

The hamstrings do two things:

1. Knee flexion — bending the knee (like a leg curl)
2. Hip extension — straightening the hip (like an RDL)

Most exercises hit one or the other. The GHR trains both simultaneously, which is how the hamstrings actually work during running and sprinting.

Eccentric Strength at Length

The lowering phase stretches your hamstrings while they contract eccentrically. This builds strength in the lengthened position — exactly where hamstring injuries happen.

Injury Prevention

Research consistently shows that exercises like the GHR and Nordic curl reduce hamstring injury rates in athletes. The eccentric strength at length is protective.

Athletic Carryover

Strong hamstrings = faster sprinting, higher jumping, and more powerful hip extension. The GHR builds functional hamstring strength that transfers to sport.

Glute Involvement

Despite the name focusing on hamstrings, your glutes work hard too — especially at the top of the movement during hip extension.

GHR vs Nordic Curl

Both are excellent eccentric hamstring exercises. Here's how they differ:

| Factor | Glute-Ham Raise | Nordic Curl | |--------|----------------|-------------| | Equipment | GHD machine | Partner or anchor | | Hip involvement | Yes (hip extends) | No (hip stays neutral) | | Difficulty | Moderate-Hard | Very Hard | | Knee stress | Lower | Higher | | Best for | Complete hamstring development | Pure knee flexion strength |

If you can only do one: Nordic curls are more accessible (no equipment). GHRs are more complete (train both hamstring functions).

Glute-Ham Raise Technique

Setup

1. Pad position: Adjust so your knees are just behind the pad (on the soft part)
2. Feet: Secured between the rollers, pushing against footplate
3. Start position: Body in straight line from knees to head, perpendicular to floor
4. Arms: Crossed on chest or behind head

The Lowering (Eccentric)

1. Initiate: Lower your torso forward by extending at the knee
2. Control: Fight gravity the entire way down
3. Keep straight: Body stays in a line — don't break at the hips
4. Bottom: Lower until torso is nearly parallel to floor

The Raise (Concentric)

1. Pull: Contract hamstrings to flex the knee
2. Push: Drive toes into footplate
3. Squeeze: Glutes engage at top
4. Finish: Return to starting position (perpendicular to floor)

Key Form Points

| Point | Why It Matters | |-------|---------------| | Knees behind pad | Proper pivot point | | Body stays straight | Full hamstring involvement | | Control the descent | Eccentric strength building | | Toes push into plate | Activates hamstrings properly | | Full range of motion | Maximum muscle work |

Common Mistakes and Fixes

Breaking at the Hips

The problem: Bending at the waist during the movement, turning it into a back extension.

Why it happens: Weak hamstrings, trying to make it easier.

The fix:

• Keep body in straight line throughout
• Think "plank" with your torso
• If you can't, use assistance (see progressions)

Not Controlling the Descent

The problem: Dropping quickly instead of fighting gravity.

Why it happens: Hamstrings not strong enough to control, or not understanding the eccentric focus.

The fix:

• Take 3-4 seconds to lower
• Fight the entire way down
• The eccentric IS the exercise

Pad Position Too Far Forward

The problem: Knees on top of pad instead of behind it.

Why it happens: Poor setup or equipment unfamiliarity.

The fix:

• Knees should be just behind the pad
• Pad should be in the crease where thigh meets knee
• Adjust machine if needed

Only Doing Partial Reps

The problem: Not lowering far enough, missing the stretched position.

Why it happens: Too hard at full range, or fear of losing control.

The fix:

• Use assistance to achieve full range
• Band-assisted GHR to build up
• Full range is where the benefit is

Progressions (Easiest to Hardest)

1. Eccentric-Only GHR

Lower under control for 5-6 seconds, use arms to push yourself back up. Build eccentric strength first.

2. Band-Assisted GHR

Loop band around GHD and hold for assistance. Provides help at the hardest point (bottom).

3. Hand Push-Off GHR

Lower under control, use light hand push-off the floor to help get back up. Minimal assistance.

4. Standard GHR

Full movement with no assistance. Most people's goal.

5. GHR with Pause

Pause 2-3 seconds at the bottom (hardest position). Builds strength in stretched position.

6. Weighted GHR

Hold weight plate at chest or behind head. For those who've mastered bodyweight.

7. Banded GHR (Added Resistance)

Band around neck pulling you down, adding eccentric resistance.

Programming Glute-Ham Raises

For Strength Development

• 4 sets of 6-8 reps
• Controlled tempo (3 seconds down, 1 up)
• Full rest between sets
• Progress to weighted when bodyweight is easy

For Injury Prevention

• 3 sets of 8-10 reps
• Focus on eccentric control
• 2-3x per week
• Part of warm-up or accessory work

For Hypertrophy

• 3-4 sets of 10-12 reps
• Controlled tempo throughout
• Can use band assistance to hit higher reps
• Feel the hamstring working

For Athletes

• 3 sets of 6-8 reps
• 2x per week during training
• Include in posterior chain work
• Combine with hip hinge movements

Frequency

• 2-3x per week is ideal for hamstring development
• Can be done as warm-up or main exercise
• Allow 48+ hours between sessions if going hard

Placement in Workout

Option 1: After heavy compounds Squats/deadlifts first, GHR as accessory.

Option 2: Primary hamstring movement When hamstrings are the focus, GHR first when fresh.

Option 3: Warm-up/activation Light GHRs before lower body work to activate hamstrings.

Sample Workouts

Workout 1: Posterior Chain Focus

1. Romanian Deadlift — 4x8
2. Glute-Ham Raise — 4x8
3. Hip Thrust — 3x12
4. Reverse Hyper — 3x15

Workout 2: Leg Day with GHR

1. Back Squat — 4x6
2. Leg Press — 3x10
3. Glute-Ham Raise — 3x10
4. Leg Curl — 3x12
5. Calf Raises — 4x15

Workout 3: Athletic Training

1. Box Jumps — 4x5
2. Trap Bar Deadlift — 4x5
3. Glute-Ham Raise — 3x8
4. Lateral Lunges — 3x8 per side
5. Core Work

Workout 4: Hamstring Priority

1. Glute-Ham Raise — 4x6 (weighted if possible)
2. Stiff-Leg Deadlift — 3x10
3. Leg Curl — 3x12
4. Glute Bridge — 3x15

No GHD Machine? Alternatives

Natural Glute-Ham Raise (Floor GHR)

Kneel on floor, partner holds ankles (or use barbell, bench). Lower forward, catch yourself, pull back up. Harder than machine version.

Slider/Ab Wheel GHR

Feet on sliders or in ab wheel straps. Lying on back, slide feet out and in. Similar hamstring action.

Nordic Curl

Partner or anchor holds feet. Lower from kneeling to prone. Pure knee flexion focus (no hip extension).

Stability Ball Leg Curl

Feet on ball, lift hips, curl ball toward you. Good for beginners, less intensity than GHR.

TRX/Ring Leg Curl

Feet in straps, lift hips, curl heels toward glutes. Scalable difficulty.

GHR vs Other Hamstring Exercises

| Exercise | Knee Flexion | Hip Extension | Eccentric Focus | Difficulty | |----------|-------------|---------------|-----------------|------------| | Glute-Ham Raise | ★★★★★ | ★★★★ | ★★★★★ | Hard | | Nordic Curl | ★★★★★ | ★ | ★★★★★ | Very Hard | | RDL | ★ | ★★★★★ | ★★★ | Moderate | | Leg Curl | ★★★★★ | ★ | ★★ | Easy | | Good Morning | ★ | ★★★★ | ★★★ | Moderate |

The GHR advantage: It's the only exercise that effectively trains both hamstring functions with strong eccentric emphasis.

Who Should Do Glute-Ham Raises

Great For

• Athletes (especially sprinters, field sports)
• Anyone wanting stronger hamstrings
• Those focused on injury prevention
• Lifters wanting posterior chain development
• Anyone with access to a GHD

May Need Modification

• Those with knee issues (try partial range first)
• Lower back problems (ensure proper form, no hip break)
• Complete beginners (start with leg curls, progress to GHR)

Build Up To It If

• You can't control the descent at all
• Your hamstrings are significantly weak
• Start with easier hamstring exercises first

The Bottom Line

The glute-ham raise is one of the best hamstring exercises available. It trains both knee flexion and hip extension, builds critical eccentric strength in the lengthened position, and has direct carryover to athletic performance and injury prevention.

Most people avoid it because it's hard. That's exactly why it works.

Start with eccentrics-only or band assistance if needed. Build up to full reps. Eventually add weight. Your hamstrings will be stronger, more resilient, and better prepared for whatever you ask of them.

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Related:

• Nordic Curl Guide
• Romanian Deadlift Guide
• Best Hamstring Exercises
• Reverse Hyper Guide