In the world of lower body workouts, there’s a sea of exercises claiming to target your glutes and hamstrings.

But not all of them are worth your time.

However, there is one exercise that delivers – I’m talking about the Glute Ham Raise.

This isn’t just any exercise. One of the common benefits of this exercise is that it synergizes the function of your glutes and hamstrings, giving you that coveted two-for-one efficiency.

It’s also an excellent deadlift assistance exercise.

But here’s the deal – while the Glute Ham Raise is unmatched in sculpting powerful hamstrings and glutes, mastering it isn’t a walk in the park for every weightlifter.

That’s about to change.

We’re diving deep today, breaking down the biomechanics behind this explosive exercise, and I’m going to walk you through the proper technique step by step.

Plus, I’ll throw in a few Glute Ham Raise variations you can try right in your living room.

Get ready to elevate your lower body workout routine with Glute Ham Raise exercises. We’re not just working out; we’re building smarter, stronger bodies.

GLUTE HAM RAISE MUSCLES ACTIVATED

As always, I want to start with a breakdown of the muscles that are targeted during this glute ham developer.

I can’t stress this enough, guys – Building a mind-to-muscle connection will help you perform the exercise better, ensuring the results you’re looking for.

When you just move through an exercise with no real thought behind it, you’re only cheating yourself out of muscle activation and potential gains.

Here are the primary muscle groups that are targeted during a Glute Ham Raise:

BICEPS FEMORIS

The biceps femoris is one of the Glute Ham Raise muscles in the back of your thigh or the hamstrings.

It’s made up of two sections: one that starts from a bony part of your pelvis near your sitting bone and another that begins from your thigh bone.

This muscle stretches down the back of your thigh and attaches near your knee, on a smaller bone called the fibula.

The primary functions of the biceps femoris include:

• Knee Flexion: It is crucial for bending the knee, enabling movements like walking, running, and squatting.
• Hip Extension: The long head of the biceps femoris assists in extending the hip, an essential action in many activities, including jumping and starting a sprint.
• Lateral Rotation: Both heads of the biceps femoris contribute to the outward (lateral) rotation of the lower leg when the knee is bent.

SEMITENDINOSUS

The semitendinosus is a muscle that starts from a bony point in your pelvis, right where you sit, much like the biceps femoris.

It stretches down to attach to the inner side of your shin bone, just below your knee.

This muscle runs along the inner part of your thigh and is known for having a long, cord-like ending where it attaches, which is where it gets its name.

The functions of the semitendinosus include:

• Knee Flexion: It plays a critical role in bending the knee, a fundamental movement in daily activities and sports.
• Hip Extension: The semitendinosus assists in extending the hip, contributing to movements like walking, running, and jumping.
• Medial Rotation: When the knee is flexed, the semitendinosus helps in medially rotating the lower leg, which means turning it inward toward the body’s midline.

GLUTEUS MAXIMUS

The gluteus maximus is the biggest muscle in your buttocks, sitting right at the top and making up most of its shape and size.

This muscle starts from the back part of your hip bone, tailbone, and the very bottom of your spine.

It stretches down to connect to the side of your thigh bone and a thick band of tissue running down the side of your leg.

It’s a strong and wide muscle that gives your backside its rounded appearance.

The primary functions of the gluteus maximus include:

• Hip Extension: It is the main muscle responsible for extending the hip, an action crucial for movements such as standing up from a seated position, climbing stairs, and running.
• Lateral Rotation: The gluteus maximus also assists in the lateral (outward) rotation of the thigh, which is important for stabilizing the hip during activities like walking and running.
• Posterior Pelvic Tilt: It plays a role in tilting the pelvis backward, which can help maintain proper posture and reduce strain on the lower back.

The Glute-Ham Raise is one of my favorite hamstring exercises and glute exercises.

GLUTEUS MEDIUS

The gluteus medius is located on the outside of the upper buttock, just beneath the gluteus maximus.

It starts from the side part of your hip bone, kind of in the middle of where your hip sticks out, and it stretches down to attach to the top part of your thigh bone, on the side.

The gluteus medius is primarily involved in:

• Abduction of the Hip: It is essential for moving the thigh away from the body’s midline, which is crucial for actions such as walking, running, and side-stepping.
• Medial and Lateral Rotation: Depending on the position of the hip and knee, the gluteus medius can assist in both medial (inward) and lateral (outward) rotation of the thigh.
• Pelvic Stabilization: It plays a key role in stabilizing the pelvis on the femur during single-leg activities, such as when walking or running, which helps maintain balance and proper gait.

GLUTEUS MINIMUS

The gluteus minimus might be the tiniest of the trio of butt muscles, tucked away under the gluteus medius on the side of your hip.

But don’t let its small size fool you; this muscle is important when it comes to keeping your hips stable and helping you move smoothly.

It originates from the outer surface of the ilium, which is part of the hip bone, and inserts into the greater trochanter of the femur, the large bony knob on the side of your thigh bone.

The primary functions of the gluteus minimus include:

• Abduction of the Hip: It helps to move the thigh away from the body’s midline, similar to stepping to the side.
• Medial Rotation: When the hip is flexed, the gluteus minimus can rotate the thigh inward.
• Stabilizing the Pelvis: Especially important during activities like walking or running, it helps keep the pelvis level and stable, preventing it from dropping to the opposite side.

BENEFITS OF THE GLUTE HAM RAISE

The Glute-Ham Raise stands out as a pinnacle exercise within strength training regimens, especially for those aiming to enhance their lower body power and resilience.

This multifaceted exercise not only targets the hamstrings but also engages a wide array of muscle groups, offering a comprehensive workout that transcends the benefits of many traditional exercises like the Stiff-Leg Deadlift.

COMPREHENSIVE POSTERIOR CHAIN DEVELOPMENT

Unlike isolated exercises, the Glute-Ham Raise is a closed-chain movement that recruits the entire posterior chain, including the hamstrings, glutes, calves, and lower back muscles.

This holistic engagement is crucial for building balanced muscle strength and symmetry, reducing the risk of common injuries associated with weaker muscle groups.

ENHANCED HAMSTRING STRENGTH AND HYPERTROPHY

Renowned as one of the favorite hamstring exercises among athletes and fitness enthusiasts, the Glute-Ham Raise is an excellent hypertrophy exercise.

It uniquely stresses the hamstrings through both knee flexion and hip extension, a combination seldom found in other exercises, making it an effective option for building significant hamstring strength and muscle mass.

IMPROVED CORE STABILITY

The Glute-Ham Raise transcends traditional leg exercises by incorporating significant core engagement.

Maintaining stability throughout the movement requires sustained contraction of the abdominal and lower back muscles, making it an effective core training movement.

This core involvement is critical for full-body strength and stability, benefiting performance in both athletic endeavors and everyday activities.

VERSATILITY AND SCALABILITY

With the use of glute-ham benches, elastic exercise bands, and various body positions, the Glute-Ham Raise offers a wide range of exercise variations and intensities.

From the standard bodyweight Glute-Ham Raise to band-assisted options and modifications that involve holding weights, there’s a version suitable for every fitness level.

This versatility ensures that as your strength improves, you can continue to challenge yourself with heavier weights or more demanding variations.

INJURY PREVENTION AND REHABILITATION

The controlled, eccentric nature of the Glute-Ham Raise makes it an ideal exercise for hamstring injury prevention and rehabilitation.

By strengthening the hamstrings in a comprehensive manner, it can help protect against the muscle strains and tears that are common in high-impact sports and activities.

Additionally, the ability to adjust the intensity and range of motion makes it a safe option for gradually reintegrating strength training following an injury.

REST AND RECOVERY OPTIMIZATION

Incorporating appropriate rest periods, such as 45-60 seconds for endurance-focused workouts or 90-120 seconds for strength-focused sessions, is crucial in maximizing the benefits of the Glute-Ham Raise.

These rest intervals allow for adequate muscle recovery, ensuring that each set is performed with optimal effort and form.

SUPPORTS COMPOUND MOVEMENTS

The strength and stability gained from regular Glute-Ham Raises have direct carryover to compound movements such as heavy Back Squats and Single-Leg Squats.

By improving hamstring strength and core stability, athletes can expect to see improvements in their performance in these and other foundational exercises, contributing to overall athletic prowess.

HOW TO DO A GLUTE HAM RAISE

Now that you know which muscles to focus on, let’s get to work on learning how to do the Glute-Ham Raise movement with correct form.

In order to do this, you’ll need a Glute Ham Raise machine.

Don’t worry if you don’t have access to this piece of equipment since I’m going to show a Glute Ham Raise alternative below.

GLUTE HAM RAISE

GLUTE-HAM RAISE COMMON MISTAKES

A cornerstone in posterior-chain exercises, the Glute-Ham Raise offers numerous direct benefits for fitness athletes aiming to increase hamstring strength, build muscle mass, and enhance overall functional strength.

However, despite its effectiveness, common mistakes often undermine its potential, leading to suboptimal gains or even injury.

Understanding the biggest mistakes is crucial for athletes, coaches, and fitness enthusiasts to maximize the exercise’s utility as an excellent hypertrophy and strength-building movement.

INCORRECT FOOT PLACEMENT

One of the first errors involves improper foot placement on the foot platform or within the adjustable ankle pads.

The feet should be positioned flat, providing stable support, and enabling effective force transfer throughout the movement.

Incorrect placement can compromise the exercise’s efficiency, detracting from its role as a closed-chain exercise and limiting its function as a complete hamstring movement.

NEGLECTING CORE ENGAGEMENT

A weak core significantly hampers the ability to perform the glute-ham raise correctly.

The core must remain engaged to maintain a neutral spine position throughout the movement, ensuring a fluid and controlled execution.

A lack of core stability can lead to an arched back, shifting the focus away from the hamstrings and glutes, and potentially leading to lower back strain.

MISALIGNING THE HIP AND SHOULDER POSITION

Proper alignment is crucial, with the hip position needing to be in sync with the shoulder blades, especially in the extended position at the top of the movement.

Misalignment can disrupt the exercise’s biomechanics, reducing its effectiveness as a posterior chain and core training movement.

Athletes should strive for a straight line from their shoulders to their knees at the apex of the movement.

OVERLOADING TOO SOON

While the Glute-Ham Raise is an effective bodyweight exercise, adding loads through external loading like barbells or bands should be approached with caution.

Starting with heavier loads before mastering the correct form and building up sufficient base strength can lead to compromised form and increased risk of injury.

Athletes should focus on mastering the bodyweight version before gradually introducing lighter weights and progressing to heavier weights as strength levels improve.

IGNORING ECCENTRIC MUSCLE CONTRACTIONS

The downward or eccentric phase of the Glute-Ham Raise is where much of the hamstring and glute strengthening occurs.

Rushing through this phase or not controlling the downward movement diminishes the exercise’s effectiveness in building hamstring strength and muscle mass.

Athletes should focus on maintaining a controlled, fluid movement throughout the eccentric phase to maximize muscle engagement.

INCORRECT BENCH ANGLE ADJUSTMENT

The angle of the glute ham bench or adjustable utility bench plays a significant role in determining the exercise’s difficulty level.

Setting the bench at an inappropriate angle for one’s strength level—either too steep or too shallow—can either excessively increase the difficulty, leading to bad form, or reduce the exercise’s effectiveness.

It’s crucial to adjust the bench to an angle that challenges the athlete while still allowing for the correct form.

OVERLOOKING THE IMPORTANCE OF ACCESSORY MOVEMENTS

The Glute-Ham Raise should not be performed in isolation but rather integrated into a broader training regimen that includes accessory movements like band-assisted Nordic curls, Hamstring Curls, and other compound movements.

These exercises complement the Glute-Ham Raise by targeting similar muscle groups from different angles and contributing to a more comprehensive strength and hypertrophy program.

By addressing these common mistakes, athletes and fitness enthusiasts can harness the full potential of the Glute-Ham Raise.

This will make it a must-have exercise for developing strong glutes, hamstrings, and a powerful posterior chain, essential for both everyday functional strength and high-level athletic performance.

GLUTE HAM RAISE VARIATIONS

But let’s say you don’t have access to the Glute-Ham Raise exercise machine.

Well, you have a couple of options.

Both of these are bodyweight exercises, and both are fantastic exercises.

They are eccentric-focused exercises targeting weak glutes and hamstrings.

Best of all, you can do these alternative exercises in the comfort of your home.

STABILITY BALL GLUTE HAM RAISE

SLICK FLOOR BRIDGE CURL

The Glute Ham Raise stands out as a dynamic exercise for enhancing lower body strength by activating the hamstrings and glutes in unison.

Whether performed on a machine or adapted with home equipment like a stability ball, it promises significant muscles gains, strength, and functional performance.

No matter what your training goals are, you need to add this into your lower body exercise program.

If you’re looking for a training program to get you strong and ripped from head to toe, be sure to try our Program Selector and grab the ATHLEAN-X program that best matches your current training goals. We’ve got something for everyone… from beginners to experienced lifters.

GLUTE HAM RAISE FAQS