The glute-ham raise (GHR) is a posterior chain exercise performed on a glute-ham developer (GHD) machine that develops the hamstrings through both their knee flexion and hip extension functions simultaneously. It shares this dual-function quality with the stability ball hamstring curl (covered in the stability ball hamstring curl article on this site), but with significantly greater loading potential, a more controlled movement path, and a specific mechanical advantage at the most injury-relevant position in the hamstring’s range.
The glute-ham raise sits at the intersection of the Nordic curl (eccentric knee flexion emphasis) and the Romanian deadlift (hip extension emphasis), developing both functions of the hamstrings in a single movement. This places it among the most complete posterior chain exercises available, and it is a staple exercise in many elite strength and conditioning programmes across sprinting, powerlifting, weightlifting, and team sport.
What the Glute-Ham Raise Is
The glute-ham raise involves:
- Lying face-down on a GHD machine with the knees just behind the knee pad and the feet fixed under a footplate or roller
- The body is lowered from a position where the torso is horizontal and the knees are bent at approximately 90 degrees
- The hamstrings drive the body from the lowered position back to horizontal (or beyond) by simultaneously extending the hip and flexing the knee
- The movement involves the hamstrings working through both their primary functions in a single rep
The Equipment: The GHD Machine
The glute-ham developer (GHD) machine is a purpose-built piece of equipment with:
- A padded platform for the torso
- A knee pad that positions the knees just below the pivot point of the movement
- A footplate or ankle rollers that fix the feet
- Adjustable settings for body length and the position of the knee pad
The GHD machine is less common than standard gym equipment and is most frequently found in:
- CrossFit facilities (where it is used for both GHRs and GHD sit-ups)
- Strength and conditioning facilities serving elite sport
- Some commercial gyms with comprehensive free weight areas
Without a GHD machine, the Nordic curl (as covered in the how to do nordic curls at home and nordic curl progression articles on this site) is the most accessible alternative for the eccentric knee flexion component.
How the Glute-Ham Raise Differs From the Nordic Curl and Leg Curl
Understanding what makes the GHR distinct from its closest alternatives clarifies why it is worth including in a programme.
Versus the Nordic Curl
Nordic curl: Purely eccentric knee flexion with the hip in extension. The knees extend during the eccentric phase (the body falls forward) and flex during the concentric return. The hip remains stationary throughout.
Glute-ham raise: The hamstrings work concentrically through both hip extension and knee flexion simultaneously during the return phase. This concentric dual-function loading is absent from the Nordic curl, which is primarily an eccentric exercise.
The practical distinction: The Nordic curl develops eccentric hamstring strength at long muscle lengths. The GHR develops concentric hamstring strength through both functions simultaneously. They are therefore complementary exercises rather than interchangeable alternatives.
Versus the Machine Leg Curl
Machine leg curl: Open chain, isolated knee flexion with the hip fixed in a neutral or slightly flexed position. As covered in the lying down hamstring curl article on this site, the leg curl is a single-function hamstring exercise.
Glute-ham raise: Closed chain (foot fixed), dual-function (hip extension and knee flexion simultaneously). The hamstrings work through their full functional range rather than the isolated knee flexion of the leg curl.
The practical distinction: The GHR produces higher peak hamstring activation than the machine leg curl because both functions of the muscle are loaded simultaneously, increasing the total muscular demand. EMG research comparing the GHR to the leg curl consistently shows greater biceps femoris and semitendinosus activation during the GHR.
Muscles Targeted
Primary
Hamstrings (biceps femoris, semitendinosus, semimembranosus):
The hamstrings are the primary muscle and the most completely loaded by the GHR. During the concentric phase, the hamstrings must simultaneously:
- Extend the hip (moving the torso from the lowered position back to horizontal)
- Flex the knee (maintaining the bent-knee position against the footplate)
This simultaneous loading through both functions is the defining feature of the GHR’s muscular demand.
Gluteus maximus:
Works alongside the hamstrings during the hip extension component of the return phase. The GHR is one of the most effective glute exercises available precisely because the glutes must work maximally during hip extension against the significant lever arm of the torso in the lowered position.
Secondary
Gastrocnemius:
The gastrocnemius (as covered in the straight leg calf raises article on this site) crosses both the knee and the ankle. During the GHR, it contributes to knee flexion maintenance while the footplate provides the reaction force.
Lower back (erector spinae):
Contributes to spinal extension during the return phase, maintaining neutral spine against the hip extension moment.
Core (anti-extension and anti-flexion):
Maintains spinal neutral throughout the movement, resisting the significant forces that would otherwise produce lumbar flexion or hyperextension.
Step-by-Step Technique
Machine Setup
Knee pad position:
The knee pad should be positioned so the knees rest just above it (the pad contacts the lower thigh just above the kneecap) when the body is horizontal. This positioning allows the hamstrings to drive the hip through its full range without the pad obstructing the knee.
Footplate position:
The footplate height should be adjusted so the feet are at approximately the same height as the knees when the body is horizontal. If the feet are too high, the starting position has the body angled downward, which reduces the range of hip extension. If too low, the body angles upward, which also alters the mechanics.
Body length adjustment:
The distance between the knee pad and the footplate should be adjusted for the athlete’s shin length. When correctly set up, the toes are in contact with the footplate, the heels are pressed against the footbar, and the knees are positioned over the knee pad.
Starting Position
- Climb onto the machine and position the body face-down
- The knees rest on the knee pad with the lower thighs against the pad
- The feet are pressed against the footplate or under the ankle rollers
- The body starts in a position where the knees are bent at approximately 90 degrees and the torso is perpendicular to the floor (body hanging vertically)
Alternative starting position:
Some athletes prefer to start with the body horizontal (parallel to the floor) rather than hanging vertically. The horizontal start is more demanding because it begins at the point of maximum hamstring involvement. The vertical start (hanging position) is the more common starting point for most people.
The Descent (Eccentric Phase)
- From the starting position, allow the body to lower by letting the knees extend
- Control the descent eccentrically with the hamstrings
- Lower until the torso is as close to vertical below the machine (body hanging straight down) as the hamstring strength allows
- This is the lowest position and the point of maximum hamstring and glute stretch
The eccentric demand:
The eccentric phase of the GHR is the most demanding phase for the hamstrings because the muscles are lengthening under the full load of the body. This is the component that is most similar to the Nordic curl’s training stimulus.
The Return (Concentric Phase)
- From the lowest position, drive the body back to the horizontal starting position
- The drive comes simultaneously from:
- Hip extension: the glutes and hamstrings extending the hip to raise the torso
- Knee flexion: the hamstrings flexing the knee against the footplate
- These two forces combine to drive the body from the hanging position back to horizontal
- At the top of the return, the body is horizontal and the hamstrings are in their shortened position
The concentric demand:
The simultaneous hip extension and knee flexion of the return is the defining concentric demand of the GHR that distinguishes it from both the Nordic curl (primarily eccentric) and the leg curl (single-function concentric).
Key Technique Cues
Neutral spine throughout:
The lumbar spine should maintain its natural curve throughout the movement, neither rounding (flexing) nor hyperextending. Significant lumbar hyperextension at the top of the return is a common error that loads the posterior spinal structures rather than the posterior chain muscles.
Hips extended at the top:
At the top of the return, the hips should be fully extended with the body forming a straight horizontal line from feet to head. Any hip flexion at the top indicates either insufficient hip extension strength or a shortened range of motion.
Heels pressing into the footplate:
Press the heels firmly into the footbar (not just the toes against the footplate). Heel pressing specifically activates the hamstrings and ensures the exercise is hamstring-dominant rather than calf-dominant.
Smooth, coordinated movement:
The hip extension and knee flexion of the return should occur simultaneously and smoothly. A jerky, sequential pattern (hip first, then knee) indicates insufficient coordination or strength in one of the two components.
Common Errors and Fixes
Error 1: Lumbar Hyperextension at the Top
What it looks like: The lower back arches significantly as the body returns to horizontal, with the hips driven above the straight body line.
Fix: Use the posterior pelvic tilt cue at the top of the return. The body should form a straight line at the top position, not an arch. Reduce the load (use hands assist for part of the return) if hyperextension persists.
Error 2: Hips Breaking (Flexing) During the Return
What it looks like: The hips flex during the return, with the body bending at the waist rather than maintaining a straight line from knees to shoulders.
Why it happens: The hamstrings and glutes are not producing sufficient hip extension force, so the movement defaults to a knee flexion pattern (more like a leg curl) without the hip extension component.
Fix: Actively focus on driving the hips upward (into extension) simultaneously with the knee flexion during the return. If hip breaking persists, the exercise is too demanding for the current strength level and a regression is needed.
Error 3: Using Arms to Assist
What it looks like: The arms push against the machine frame or the knee pad to assist the return.
Fix: Keep the arms at the sides or across the chest. If arms are needed to complete the return, the exercise is too demanding and a regression to the Nordic curl or hands-assist GHR should be used.
Error 4: Knees Leaving the Knee Pad
What it looks like: The knees lift off the knee pad during the return, reducing the effectiveness of the footplate anchor.
Fix: Actively press the knees downward toward the pad throughout the movement. If the knees consistently lift, the knee pad height needs adjustment.
Regressions and Progressions
Regression 1: Hands-Assisted GHR
For athletes who cannot complete the full GHR return without assistance, the hands can be used to push off the floor at the bottom of the movement to assist the initial return.
How to do it:
- Lower to the bottom position
- Place the hands on the floor or on the machine frame
- Use a combination of hamstring drive and hand push to return to horizontal
- Progressively reduce the hand assistance as strength develops
Regression 2: Nordic Curl
As covered in the how to do nordic curls at home article on this site, the Nordic curl is the most accessible regression for the GHR’s eccentric knee flexion component when a GHD machine is unavailable.
Regression 3: Stability Ball Hamstring Curl
As covered in the stability ball hamstring curl article on this site, the stability ball curl develops the same dual-function hamstring demand as the GHR but at bodyweight and without specialised equipment.
Progression 1: GHR With Band Resistance
A resistance band attached overhead provides downward resistance during the return phase, increasing the load on the hamstrings and glutes.
Progression 2: GHR With Plate
Hold a weight plate across the chest during the GHR to add external resistance.
Sets and reps: Begin with 5 kilograms and progress by 2.5 to 5 kilograms when 3 sets of 8 can be completed with full range.
Progression 3: Elevated GHR
Elevating the footplate increases the range of hip extension available and increases the difficulty of the exercise.
Progression 4: GHR With Slow Eccentric
Add a 5 to 6 second eccentric descent to develop the specific eccentric hamstring quality that complements the concentric focus of the standard GHR.
Programming the Glute-Ham Raise
As a primary posterior chain exercise:
When the GHD machine is available, the GHR can serve as the primary hamstring exercise.
3 to 4 sets of 6 to 10, 2 to 3 times per week.
As a supplementary exercise alongside the Romanian deadlift:
The GHR’s knee flexion component complements the RDL’s pure hip extension pattern. Together they develop the full functional range of hamstring action:
- Romanian deadlift: 4 x 8 (hip extension dominant, hamstrings in lengthened position)
- Glute-ham raise: 3 x 8 (dual function, hamstrings in shortened position)
For sprint athletes:
The GHR is particularly valuable for sprint athletes because it develops both the hip extension and knee flexion components of the sprint stride in a single exercise. Include 3 sets of 6 to 8 twice per week as a primary posterior chain exercise.
For injury prevention alongside the Nordic curl:
- Nordic curl: 3 x 8 (eccentric at long muscle lengths)
- Glute-ham raise: 3 x 8 (concentric dual function)
- Single-leg RDL: 3 x 8 per leg (unilateral hip extension)
Progressive loading scheme:
Week 1 to 2: Hands-assisted or bodyweight, 3 x 6
Week 3 to 4: Bodyweight, 3 x 8
Week 5 to 6: Bodyweight, 4 x 10
Week 7 to 8: Weighted (5 to 10 kilograms), 4 x 8
Ongoing: Progressive weight increase following standard strength training principles
Frequently Asked Questions
Is the glute-ham raise the same as the Nordic curl?
No. The Nordic curl is primarily an eccentric exercise where the hamstrings eccentrically control the body lowering forward. The GHR is primarily a concentric exercise where the hamstrings concentrically drive the body from the lowered position back to horizontal through simultaneous hip extension and knee flexion. The GHR also has an eccentric component during the lowering phase, but its defining stimulus is the dual-function concentric return. The exercises complement each other and are best used together in a complete hamstring programme.
Can I do glute-ham raises without a GHD machine?
The closest alternative without a GHD machine is the stability ball hamstring curl (covered in the stability ball hamstring curl article on this site), which provides a similar dual-function hamstring stimulus using a stability ball and bodyweight. The Nordic curl provides the eccentric component of the GHR. Together, these two exercises approximate the training stimulus of the GHR for home and non-GHD gym settings.
How many glute-ham raises should I do per session?
Begin with 3 sets of 6 for the first 2 to 3 weeks, with a focus on technique rather than volume. The GHR produces significant DOMS in the posterior chain when first introduced, similar to (but typically less severe than) the Nordic curl. Build volume progressively to 3 to 4 sets of 8 to 10 over 4 to 6 weeks.
Is the glute-ham raise appropriate for beginners?
The GHR requires a moderate baseline of hamstring and glute strength before the full bodyweight version is appropriate. Athletes who cannot complete 3 sets of 10 stability ball hamstring curls or 3 sets of 5 Nordic curl negatives typically find the full GHR too demanding for effective training. The hands-assisted regression provides an appropriate entry point.
Can the glute-ham raise help with lower back pain?
The GHR develops the posterior chain (hamstrings and glutes) that supports the lumbar spine during loaded activities. Strengthening these muscles is a component of lower back pain management and prevention. However, people with existing lower back pain should approach the GHR carefully because the lumbar spine must maintain neutral against significant forces during the movement. Begin with the regressions and ensure a pain-free range is established before attempting the full movement.