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All hamstrings exercisesHamstrings · Gym

Glute Ham Raise

Both hip and knee-flexion function of the hamstring in one exercise.

AdvancedGHR bench3 × 6–10
Glute Ham Raise demonstration thumbnail — Glute Ham Raise (GHR) | Proper Form Tutorial for Hamstrings & Glutes
HamstringsGHR bench

Glute Ham Raise

Demo · FIT.nl

Verified Glute Ham Raise demonstration by FIT.nl. Click to play.

How to do the Glute Ham Raise

  1. 1Neutral spine
  2. 2Drive with hamstrings
  3. 3Full ROM

Benefits of the Glute Ham Raise

  • Builds strength and size in the hamstrings through a full, controlled range of motion
  • Also trains glutes as supporting movers
  • Simple equipment, high return — easy to program anywhere
  • A high-skill progression that pays off once the easier variations feel controlled

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services