Glute Ham Raise

Hamstrings

Glute Ham Raise

LevelIntermediate EquipmentMachine MechanicCompound ForcePull

A hamstring and glute exercise on a machine where you curl your body up from a bent-forward position.

Powerlifting

Primary musclesHamstrings

Secondary musclesCalves Glutes

Energy burned

≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min

Estimate range 20–33 kcal (±25 %)

Muscle mass worked17 %

Effort during a set7.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the machine so your feet are pressed against the plate and your thighs rest on the pad.
2Position your hips just past the pad so your knees can bend.
3Cross your arms across your chest.

How to perform

1Lower your torso forward, keeping a straight line from head to hips.
2Go as low as you can control.
3Squeeze your hamstrings and glutes to pull yourself back to upright.
4Finish with your body in a straight line.