The glute-ham raise is a focused lower-body exercise performed on a glute-ham developer (GHD). It works the hamstrings through controlled knee movement while also engaging the glutes, calves, core and muscles that support the spine.
Why Add It to Your Workout?
A small research trial found that the exercise activated the hamstrings at a level comparable to the Romanian deadlift, and more than the leg curl and good morning. It can complement squats and deadlifts by adding a direct challenge for the muscles at the back of the legs.
How to Perform the Movement
Secure your ankles between the GHD's rollers and position your knees against the pads. Begin with your torso and thighs upright, arms crossed over your chest. Brace your core and keep your body aligned from shoulders to knees as you lower until your body is parallel to the floor. Pause, then return to the starting position.
Start with body weight and use a controlled range of motion. Keep your hips steady and stop when your body reaches horizontal; lowering farther by bending at the hips shifts the movement away from the hamstrings. Once the technique feels familiar, a weight plate can add resistance.
Place the exercise toward the end of leg day, after heavier compound lifts. For routines built around full-body sessions, it can be included in one or two workouts across the week. If a GHD is unavailable, a Nordic curl is an alternative that also challenges the hamstrings.
As strength training continues to evolve, targeted exercises such as the glute-ham raise can help make lower-body programs more balanced and adaptable.
