What muscles does Glute-Ham Raise work?

Glute-Ham Raise primarily targets the Hamstrings, Glutes, with secondary involvement from the Calves, Erectors, Core. It is a compound hinge movement.

What is the best rep range for Glute-Ham Raise?

The typical effective rep range for Glute-Ham Raise is 6 to 15 reps per set using Bodyweight.

What are the most common mistakes on Glute-Ham Raise?

Common form errors on Glute-Ham Raise include: Flexing at the hips on the way up like a back extension; Overarching the lower back to initiate the ascent. Focus on: Set footplate so knees sit just behind the pad crest; Keep hips extended in a straight line from knees to shoulders; Drive toes into footplate and curl body up using hamstrings.

All Exercises

Hinge · Compound

Glute-Ham Raise

Also known as GHR, Glute Ham Raise. Targets Hamstrings, Glutes with an optimal working range of 6–15 reps.

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Primary Muscles

Hamstrings, Glutes

Secondary: Calves, Erectors, Core

Typical Rep Range

6–15 reps

Hamstring Dominant

Equipment Tier

Full Gym Access

Bodyweight

Movement Profile

Intermediate · Bilateral

Plane: Sagittal

Coaching Cues & Execution

Focus on these technical checkpoints on every working set of Glute-Ham Raise:

1 Set footplate so knees sit just behind the pad crest
2 Keep hips extended in a straight line from knees to shoulders
3 Drive toes into footplate and curl body up using hamstrings

Common Mistakes to Avoid

Watch for these form breakdowns as fatigue accumulates across sets:

✕ Flexing at the hips on the way up like a back extension
✕ Overarching the lower back to initiate the ascent

Structured Programming

Programs Featuring Glute-Ham Raise (1)

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Advanced 4d/wk · 12 wks

Westside Conjugate (12-Week)

A 12-week conjugate example with four weekly sessions, rotating heavy lifts and speed work. Review the preset exercises and assistance loads.

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Substitutions & Variations

Similar Exercises to Glute-Ham Raise

Hinge Full Gym Access

Coaching Cues & Execution

Common Mistakes to Avoid

Programs Featuring Glute-Ham Raise (1)

Westside Conjugate (12-Week)

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