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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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