ProgreviaGlute-ham raise
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How to do it
With the feet anchored, lower the torso forward controlling with the hamstrings and glutes, and rise by contracting them. Very demanding eccentrically; assist yourself if you can't complete the range.
Muscles worked
Mainly isquiotibiales. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Hip hinge
- Minimum level
- Advanced
- Technical demand
- Advanced
- Fatigue it generates
- High (1.4 out of 2.2)
- Risk if technique breaks down
- Medium
- Peak tension in the stretched position
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.
Common mistakes to avoid
- Rounding the lower back when hinging: the movement should come from the hips, not the spine.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Glute-ham raise compares with other hamstrings exercises
The catalogue has 9 exercises with hamstrings as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Glute-ham raise is number 8.
With that fatigue it is best placed early in the session, while you are fresh, without stacking equally demanding exercises for the same group after it.
With different equipment, the same movement pattern offers 3 alternatives, such as Band Romanian deadlift, Single-leg RDL and Romanian deadlift.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band Romanian deadlift | resistance band | Moderate (0.9 out of 2.2) | Needs coaching |
| Single-leg RDL | dumbbells | High (1.2 out of 2.2) | Needs coaching |
| Glute-ham raise | machine | High (1.4 out of 2.2) | Advanced |
| Romanian deadlift | barbell | High (1.6 out of 2.2) | Needs coaching |
Tension with the muscle stretched. Glute-ham raise loads the muscle when it is longest. In the review by Kassiano et al. (2023), across eleven studies, full range of motion and partials performed in the initial part of the movement — with the muscle long — produced more growth than partials performed at the end.
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
- Kassiano W, Costa B, Nunes JP, Ribeiro AS, Schoenfeld BJ, Cyrino ES. Which ROMs lead to Rome? A systematic review of the effects of range of motion on muscle hypertrophy. Journal of Strength and Conditioning Research. 2023;37(5):1135-1144.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
Alternative exercises
More Hip hinge exercises
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Frequently asked questions
What muscles does Glute-ham raise work?
Glute-ham raise mainly works the isquiotibiales muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Glute-ham raise should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for isquiotibiales to your level (about 10–20 sets per muscle per week).
Is Glute-ham raise good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow isquiotibiales.
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