Glute-Ham Raise
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Glute-Ham Developer
Primary muscle group
Hamstrings, Gluteus Maximus
Secondary muscle groups
Erector Spinae, Gastrocnemius, Core
Movement pattern
Knee-Dominant Hamstring Curl with Hip Extension
Training goal
Posterior Chain Strength, Injury Resilience
Sport
Sprinting, Football, Rugby, Powerlifting
Overview
Purpose. A hamstring exercise that trains both knee flexion and hip extension under long lever, one of the best options for hamstring resilience.
How it fits the system. An advanced-level knee-dominant hamstring curl with hip extension entry in the Strength section, programmed to develop posterior chain strength, injury resilience. Related work in the library: Nordic Hamstring Curl and 45-Degree Back Extension.
Primary muscles
Hamstrings, Gluteus Maximus
Secondary muscles
Erector Spinae, Gastrocnemius, Core
Movement pattern
Knee-Dominant Hamstring Curl with Hip Extension
Equipment
Glute-Ham Developer
Difficulty
Advanced
How to Perform
- Set the foot plate so the knees sit just behind the pad.
- Start with the body horizontal and the trunk braced.
- Lower under control until the torso is vertical or slightly past it.
- Pull yourself back up by driving the toes into the plate and flexing the knees.
Coaching Cues
- Keep a straight line from the knees to the head; do not hinge at the hips.
- Control the lowering phase rather than dropping.
- If you cannot come back up, use a band or push off lightly with the hands.
- Squeeze the glutes throughout to keep the pelvis neutral.
Common Mistakes
- Breaking at the hips to shorten the lever.
- Dropping through the eccentric and losing the training effect.
- Progressing to full repetitions before eccentric-only versions are controlled.
Progressions & Regressions
Progressions
Add load held at the chest, or slow the eccentric further.
Regressions
Nordic Hamstring Curl with band assistance, or 45-Degree Back Extension.
When to Use It
When to use
In a strength or hamstring resilience block, twice per week at moderate volume.
When not to use
With current hamstring strain, or in the days immediately before a speed session.
Programming
3 to 4 sets of 5 to 8 repetitions, or 3 sets of 3 to 5 slow eccentrics.
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