Glute-Ham Raise: how to do it right
In short: The glute-ham raise loads the hamstrings in the lengthened position, braking knee and hip extension under control.
How to do it, step by step
- 1Lock yourself in with your knees on the pad, ankles secured, body aligned from knees to head.
- 2Let your torso lower by gradually straightening your knees, hips slightly bent.
- 3Go down as far as you can control, to almost horizontal without breaking your back.
- 4Brake this lengthening phase over 2 to 3 seconds, with no bounce or jerk.
- 5Come back up by contracting your hamstrings hard, bring your torso up without hyperextending your lower back.
- 6Keep your pelvis neutral the whole way, don't let your butt shoot backward.
The mistake to avoid
Don't lower too fast, control the whole descent.
Other common mistakes
- You let yourself drop without braking: slow the descent to 2 to 3 seconds to load the stretch safely.
- You arch your lower back to help: brace your abs and keep your pelvis neutral, let the hamstrings do the work.
- You only go down halfway: go for full range as long as you control it, the stretch does the work.
- You lock your knees in a fixed position: keep an active bend to maintain tension on the hamstrings.
Muscles worked
- Main:
- Hamstrings
- Supporting:
- Glutes
The hamstrings (biceps femoris, semitendinosus, semimembranosus) are the movers: they handle both knee flexion and hip extension, which is rare and valuable. The glutes assist hip extension and stabilize the pelvis. The calves (gastrocnemius) take part through their two-joint portion. The spinal erectors brace the spine.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Lock yourself in with your knees on the pad, ankles secured, body aligned from knees to head. Let your torso lower by gradually straightening your knees, hips slightly bent, then come back up by contracting your hamstrings hard without hyperextending your lower back. Keep your pelvis neutral from start to finish.
How low do I go?
Tension peaks at the bottom, when your hamstrings are most lengthened, knee extended and hip bent. Go for full range as long as you control it, to almost horizontal without breaking your back. Never look for a bounce at the bottom: it's risky and you lose the stimulus.
I don't feel anything, is that normal?
You should feel a pulling, working sensation in the back of your thighs, in the hamstrings. If the full movement is too hard, reduce the range and push lightly with your hands on a support to help you come up, you still get the eccentric which is the most valuable part here. If you mostly feel your lower back, brace harder and keep your pelvis neutral.
How fast should I do the movement?
Brake the descent over 2 to 3 seconds, that's where your hamstrings take the most in the stretch. Then come up firmly but under control, with no jerk. The braking does the work, not the speed of the return.
How should I breathe?
Breathe in and fill your belly before letting your torso lower, hold your breath to brace throughout the whole stretch phase where the load is high. Breathe out on the way up, as your hamstrings contract. Keep your abs tight at all times to protect your lower back.