Platesmith

Glute-Ham Raise

A compound bodyweight exercise for the hamstrings.

  • Legs
  • Bodyweight
  • Compound

All exercises

Log it in Platesmith. The app shows last time's numbers on every set of Glute-Ham Raise, times your rest and tells you when to add weight. Free, with no ads.

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Muscles worked

MainHamstrings
AlsoGluteus maximus, Gastrocnemius

Setup

Keep the hips extended and drive the toes into the plate to engage the hamstrings.

How to do it well

  • Anchor the feet in the GHR pads
  • Lower the torso under control
  • Curl back up using the hamstrings

Common mistakes

  • Using momentum to swing up
  • Bending only at the hips

Similar exercises

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.