Glute Ham Raise (Machine)
The Glute Ham Raise (GHR) is a comprehensive posterior chain exercise performed on a specialized machine that simultaneously strengthens the hamstrings, glutes, and lower back. By utilizing your body weight to create tension through both knee flexion and hip extension, it develops immense functional strength and injury resilience.
Because the Glute Ham Raise places high mechanical tension on the hamstrings specifically at long muscle lengths, recovery monitoring is crucial. Our AI analyzes your recent training volume and sleep metrics to gauge your readiness; if your recovery scores are low, the app may suggest reducing volume or swapping this for a less neurologically demanding isolation movement like a lying leg curl. Additionally, by tracking RPE and rep performance over time, the system learns your strength curve to prevent the common plateau where form breaks down before muscle failure occurs.
Form Cues
- Position your knees just behind the pad and secure ankles firmly
- Drive your toes into the footplate to engage your calves and hamstrings
- Squeeze your glutes to keep your hips fully extended throughout the rep
- Lower your body under control until parallel to the floor
- Pull yourself back up by driving your heels toward your glutes
- Don't break at the hips or stick your butt out to initiate the ascent
- Don't hyperextend your lower back at the top of the movement
- Don't use momentum or swing your body to get up
- Don't allow your knees to slide excessively forward on the pad
Common Mistakes
- Breaking at the hips (hinging) instead of curling
- Rushing the lowering (eccentric) phase
- Overarching the lumbar spine
- Setting the footplate too far back or forward
Muscles Worked
This exercise is a powerhouse for the posterior chain because it works the hamstrings at both the knee and hip joints simultaneously. It primarily builds mass and strength in the hamstrings and glutes, while the erector spinae and calves work isometrically to maintain a rigid, straight-body position.
Primary
Secondary
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