Strength Training · Bodybuilding · Powerlifting · Functional Fitness · Calisthenics
Glute-Ham Raise
The glute-ham raise is a bodyweight exercise on a padded developer that trains your hamstrings by lowering and lifting your body through knee extension and bending.
- Intermediate
- Isolation
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Adjust the footplate so your knees sit just behind the pad’s crest when you kneel upright.
- Secure your feet against the footplate with your ankles between the rollers.
- Kneel upright with your hips extended.
- Lower your torso toward horizontal by gradually straightening your knees.
- Bend your knees to pull your body back to the upright starting position.
Form cues
- Press your toes into the footplate.
- Keep your neck in line.
- Exhale as you rise.
Common mistakes
- Folding at the hipsKeep your shoulders, hips, and knees aligned so the movement comes from your knees rather than a hip hinge.
- Bouncing out of the bottomTake 2–3 seconds to lower before reversing smoothly without momentum.
Safety
Fatigue can cause an uncontrolled forward drop, straining the hamstrings or lower back. Poor pad positioning can place uncomfortable pressure on your knees.
- Check that the developer is stable and all adjustment pins are fully locked.
- Use a shorter range or push lightly against the pad with your hands if you cannot control the full movement.
- Support your body with your hands before releasing your feet from the rollers.
If you have current knee, hamstring, or lower-back pain, get guidance from a physiotherapist before attempting this exercise.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Glute-Ham Developer
- Resistance Band (optional)
Sets and reps
- Sets
- 2–3
- Target
- 4–8 reps
- Rest
- 1 min 30 sec
Start with bodyweight rather than adding external load.