WhatWorksWhat.
Hamstrings

Glute-Ham Raise

Whole hamstring chain firing - calf-to-glute. Spinal erectors brace static.

Complexity · Highstrengthadvanced+Selectorized machine
  • Glutes
  • Hamstrings
  • Hamstrings - Inner hamstring
  • Hamstrings - Outer hamstring
  • Lower back
  • Outer hamstring
  • Inner hamstring
  • Deep inner hamstring

PrimarySecondary

What it hits

Parts of the target muscle.

  • Outer hamstring

    Hit

    Biceps femoris.

  • Inner hamstring

    Hit

    Semitendinosus.

  • Deep inner hamstring

    Not hit

    Semimembranosus - sits underneath the inner hamstring.

The movement

Get it right, not roughly right.

Optimal form

0:39· FIT.nl

Glute Ham Raise (GHR) | Proper Form Tutorial for Hamstrings & Glutes

Extended

Curled

On a GHR pad, feet locked. Start with the body extended horizontally. Curl the body up by flexing the knees - finish with torso vertical. Lower with control.

Common mistakes

  • Using the lower back to swing up - defeats the hamstring focus.
  • Going too fast on the descent.

Where you should feel it

Whole hamstring chain firing - calf-to-glute. Spinal erectors brace static.

Injury risk · 3/10

Variations

Same movement, moved emphasis.

Ranked by how directly each variation still trains hamstrings. 80%+ means the target barely changes. Below 60%, the emphasis has meaningfully shifted — useful for variety, but less precise for the specific part. The label calls it at a glance.

  • Bodyweight GHR negatives

    Lower only.

    100% on target

    On target

    Same target, minor adjustment.

  • Weighted GHR

    Plate held at the chest.

    100% on target

    On target

    Same target, minor adjustment.

Compare with another exercise

Cool-down

Worked it. Walk it back down.

A couple of minutes here pays back in soreness avoided tomorrow. Browse the full library.

  • Couch Stretch

    Rear foot up on a bench, front leg in a 90/90 lunge. Squeeze the glute of the rear leg, tall torso. 60s per side.

    QuadsGlutes

  • Child's Pose

    Knees wide, big toes together. Sit hips back to the heels, arms long overhead, forehead to the floor. 60s. Walk the hands one direction to bias one side.

    LatsLower backRhomboids

  • Pigeon Pose

    From all fours, bring one knee forward at ~45° with the shin angled across the body. Extend the back leg straight. Lower the chest over the front shin. 60s per side.

    Glutes