Glute Ham Raise: How to Do It, Muscles Worked & No-Machine Options

The glute ham raise (GHR) is a bodyweight posterior-chain exercise. It trains the hamstrings through both of their jobs in one rep: bending the knee and extending the hip. That makes it one of the most direct ways to build hamstrings that hold up under sprinting, rucking, and sudden changes of direction, which is why we program it across our military fitness programs.

Hamstring strains are the most common muscle injury in sprint-based sport, and they recur often. Eccentric hamstring strength is one of the few risk factors you can change, and the evidence behind it is strong. This guide covers what the glute ham raise is, the muscles it works, and how to perform it on a GHD. It also covers how to do it without a machine, which alternatives to use, and how to program it so it builds durability instead of just soreness.

Key Takeaways:

• The glute ham raise trains knee flexion and hip extension in the same rep. Most hamstring exercises train only one of the two.

• Eccentric hamstring training is the best-supported way to reduce hamstring strain risk. Meta-analyses of the closely related Nordic curl show injury rates cut roughly in half.

• Most athletes cannot complete a full rep at first. Scale it with eccentric-only reps, a shorter range, or band assistance.

• You do not need a machine. A partner, a lat pulldown pad, or a padded barbell can anchor the floor version.

• Low volume works. One to two sessions a week of a few hard, clean sets is enough to drive adaptation.

What Is a Glute Ham Raise?

A glute ham raise is a lower-body exercise done on a glute ham developer (GHD). You lock your feet in place, lower your torso toward the floor under control, then pull yourself back up by bending your knees. The hamstrings do most of the work, and the glutes finish the hip extension at the top.

You will see it written as glute to ham raise, glute and ham raise, or simply the GHR exercise. All of these are the same movement. The “natural glute ham raise” is the floor version done without a machine, and it is close to the Nordic hamstring curl. The difference is the GHD’s curved thigh pad. The pad gives your knees a pivot and lets you curl up through a full range. On the floor, nothing supports you on the way down, so the lowering phase is mostly eccentric and much harder to reverse.

What Muscles Does the Glute Ham Raise Work?

The glute ham raise works the hamstrings as the prime mover, with the glutes, spinal erectors, and calves assisting. It loads the hamstrings at both the knee and the hip in one rep, so it trains them more completely than most leg-day staples.

• Hamstrings (biceps femoris, semitendinosus, semimembranosus): flex the knee, extend the hip, and control the descent. They are the primary target and the most common strain site in sprinting.

• Glutes: finish hip extension at the top. They drive sprinting, jumping, and load carriage.

• Spinal erectors: hold a rigid, neutral trunk, the same bracing you need under a pack or plate carrier.

• Gastrocnemius (calf): assists knee flexion. It crosses the knee and helps at the start of the pull.

This is why the movement stands out. Squats and lunges load the hamstrings only lightly. Romanian deadlifts load them at the hip with the knee mostly fixed. Machine leg curls isolate the knee with no hip involvement. EMG research shows that exercise choice changes which part of the hamstrings works hardest. Knee-dominant moves like the Nordic curl bias the semitendinosus, and hip-dominant moves bias the biceps femoris long head (Bourne et al., 2017; Ebben, 2009; McAllister et al., 2014; Schoenfeld et al., 2015). The GHR covers both functions. You still need a hip hinge alongside it for complete coverage.

Why the Glute Ham Raise Matters for Tactical Athletes

The glute ham raise builds eccentric hamstring strength, which is the ability to resist being stretched under force. That ability protects against hamstring strains during sprinting, rucking, and change-of-direction work. It belongs in any program built to keep you working, not just to make you look trained.

Most hamstring strains happen in the late swing phase of sprinting. At that point the hamstrings are lengthening while they brake the lower leg (Opar et al., 2012). Athletes with weak eccentric knee-flexor strength and short biceps femoris fascicles get hurt more often (Timmins et al., 2016). Eccentric training addresses both. It increases strength, and it lengthens the fascicles (Bourne et al., 2017).

The injury-prevention data is substantial. A large randomized trial in Danish soccer found that a Nordic curl program cut new hamstring injuries by about 70% and recurrent injuries by about 85% (Petersen et al., 2011). A 2019 meta-analysis of 8,459 athletes found that programs including the Nordic curl reduced hamstring injury rates by roughly half (van Dyk et al., 2019). One caveat: most of this research used the Nordic curl, not the machine GHR. The two share the same eccentric knee-flexion demand, so we treat them as the same family. The results also depend on athletes doing the work consistently (Goode et al., 2015).

Now apply that to the job. The Army’s Sprint-Drag-Carry, rushes between cover, foot pursuits, and steep ruck descents all ask the hamstrings to absorb force while lengthening. Musculoskeletal injuries are the leading drag on Army readiness (Molloy et al., 2020). A hamstring strain during a selection or a qualification cycle can cost you the whole window. Hamstrings that can take a hit are the core of functional strength for military performance: strength that transfers to the task and keeps you on the roster.

Does the glute ham raise build hamstrings? Yes. Is it the best hamstring exercise? It is one of the best options for knee-flexion strength, but the best program pairs it with a heavy hinge. Where it fits in your week depends on everything else you are doing. If you are still choosing a strength & endurance program, look at how each one balances lower-body strength against running and ruck volume.

How to Do a Glute Ham Raise (and Why It’s So Hard)

Step-by-step glute ham raise form

1. Set the machine. Adjust the footplate so your knees sit just behind the thigh pad, with your feet flat on the plate and your ankles locked under the rollers.

2. Start tall. Kneel upright with your torso vertical, glutes squeezed, and trunk braced. Cross your arms over your chest.

3. Lower slowly. Straighten your knees and let your body tip forward in one straight line from knees to head. Take 3 to 5 seconds to reach horizontal.

4. Pull back up. Drive your toes into the footplate and curl your body back to vertical using your hamstrings. Keep your hips locked as you rise.

5. Finish and reset. Squeeze your glutes at the top, take a breath, and start the next rep.

Why is the glute ham raise so hard?

The problem is leverage. Your entire upper body acts as a long lever on a small joint, the knee, and the hamstrings have to move that weight on their own. Most training programs barely touch knee-flexion strength. As a result, even strong deadlifters often fail their first rep at the bottom, where the hamstrings are longest and the lever is at its worst.

Can’t do a glute ham raise? How to get your first rep

• Eccentric-only reps: Lower for 4 to 5 seconds, catch yourself with your hands, push back up, and repeat.

• Partial range: Lower only as far as you can still pull back up, then add depth each week.

• Band assistance: Anchor a band in front of the machine and loop it under your chest to help through the bottom.

• Hip-hinge version: Let your hips bend at the bottom, then extend them before you curl up. This shortens the lever.

The common mistakes are piking at the hips to cheat the top half, rushing the descent, and arching the lower back. All three move the work away from the hamstrings.

The Glute Ham Raise Machine (GHD)

A glute ham raise machine, or glute ham developer (GHD), is a bench with an adjustable footplate, ankle rollers, and a rounded thigh pad. It holds your lower legs in place so your hamstrings can lower and lift your torso. It is the standard setup and the easiest way to load the movement consistently.

How to use the glute ham raise machine

Set the footplate distance first. Your knees should sit just behind the pad so your kneecaps are not pressed into it. Then snug the rollers against the back of your ankles, above the heel. A setup that is too loose lets your feet slide, and you lose tension at the knee. Most GHDs also run back extensions and GHD sit-ups. Those are different exercises with different body positions, so reset the machine between them.

Ham glute raise machine vs. glute ham raise bench

“Ham glute raise machine” and “glute ham raise bench” refer to the same equipment. A 45-degree back extension bench is not the same thing. It has no footplate or knee pivot, so it cannot train knee flexion.

How to Do Glute Ham Raises Without a Machine

You can do a glute ham raise without a machine by anchoring your heels under something that will not move, such as a partner, a lat pulldown pad, or a padded barbell. Kneel on a pad and lower your torso toward the floor under control. This floor glute ham raise is the Nordic hamstring curl.

Partner floor glute ham raise

Kneel on a mat while your partner kneels behind you and pins your ankles with their bodyweight. Lower as slowly as you can, catch yourself in a push-up position, and push back to the start. Your partner’s job is to stay heavy and still.

Glute ham raise on a bench or lat pulldown

Kneel on the seat of a lat pulldown facing away from the stack, with your heels hooked under the thigh pad. This is the most common gym workaround. Another option is to kneel on the floor and hook your heels under a padded barbell loaded heavy enough that it cannot roll. If you use a bench, it has to be secured. A bench that tips is a faceplant waiting to happen.

Glute ham raise at home

Use a Nordic strap designed for door or floor anchoring, or a fixed, heavy object with padding for your ankles. Put a folded mat under your knees. The floor version does not let you hinge to rescue a rep, so it is harder than the machine version. Rely on the push-off and build range over time.

Glute Ham Raise Alternatives and Substitutes

The best glute ham raise alternative depends on what you are replacing. The Nordic curl is the closest substitute for knee-flexion strength. The Romanian deadlift covers hip extension. A leg curl isolates the knee, and a back extension trains hip extension with less hamstring demand.

• Nordic hamstring curl: trains eccentric knee flexion. It is the closest swap and the best choice for injury prevention. Equipment: a partner or an anchor.

• Romanian deadlift: trains hip extension with the hamstrings lengthened. Best for heavy hinge strength. Equipment: barbell or dumbbells.

• Single-leg Romanian deadlift: trains hip extension plus balance. Best for unilateral and field training. Equipment: dumbbell or kettlebell.

• Lying or seated leg curl: trains isolated knee flexion. Best when no anchor is available or when building a base. Equipment: machine.

• Razor curl: trains knee flexion with the hip extended. Best for bridging toward a full GHR. Equipment: GHD or partner.

• Stability ball or slider curl: trains knee flexion while bridging. Best for home or travel. Equipment: ball or sliders.

• 45-degree back extension: trains hip extension and the erectors. Best for lighter posterior-chain volume. Equipment: back extension bench.

Glute ham raise vs. back extension

In a back extension, your knees stay locked, so the movement happens only at the hip. The erectors and glutes do most of the work. In a glute ham raise, your knees bend as well, which puts far more demand on the hamstrings. Use the back extension for volume and the GHR for knee-flexion strength.

The single-leg Romanian deadlift

The single-leg Romanian deadlift is the hip-hinge partner to the GHR. It loads the hamstrings through hip extension, one leg at a time, and adds a balance demand that carries over to uneven ground under load. Pair the two rather than choosing between them.

Building out your hamstring exercise menu

No single movement covers every function of the hamstrings. A complete menu includes one knee-dominant exercise (the GHR or Nordic curl), one hip-dominant hinge, and one unilateral option. Rotate variations by training block, not every session.

Weighted Glute Ham Raises: How to Make Them Harder

Add load only after you can perform 3 sets of 6 to 8 full, clean reps with your bodyweight. Progress in this order:

1. Slow the eccentric to 5 seconds or more.

2. Move your arms overhead to lengthen the lever.

3. Pause at horizontal for 2 to 3 seconds.

4. Hold a plate against your chest.

5. Add band resistance anchored behind the machine.

6. Wear a weighted vest or hold the plate overhead.

The vest is the tactical option. It loads your trunk the same way a plate carrier does, so you train hamstring strength and trunk bracing together.

How to Program the Glute Ham Raise

Program the glute ham raise 1 to 2 times per week, using 2 to 4 sets of 3 to 8 reps. End each set while your form is still clean. Research on Nordic training shows that modest weekly volumes produce strength and fascicle gains similar to high volumes (Presland et al., 2018; Cuthbert et al., 2020).

• Weeks 1 to 3: 2 to 3 sets of 3 to 5 reps. Use eccentric-only or assisted reps with a 4 to 5 second descent.

• Weeks 4 to 6: 3 sets of 4 to 6 reps. Do full reps, with band help as needed.

• Weeks 7 and on: 3 to 4 sets of 5 to 8 reps, or weighted at 3 sets of 3 to 5. Add load per the progression above.

• Selection or peak phase: 1 to 2 sets of 3 to 5 reps, once a week. This maintains strength without adding soreness.

Place the GHR on a lower-body or posterior-chain day, after your main lift. A sound session might be trap bar deadlifts, then walking lunges or split squats, then the GHR, then a heavy carry. Expect significant soreness in the first two weeks. Keep the first sessions away from the day before speed work or a long ruck. To see how this fits a complete session, a strength workout for athletes lays out the full structure.

FAQ: Frequently Asked Questions

What is the glute ham raise good for?

The glute ham raise is good for building eccentric hamstring strength, which reduces strain risk during sprinting, rucking, and cutting. It also builds knee-flexion strength that hinges and squats leave undertrained. For tactical athletes, that means staying available for the job rather than rehabbing a pulled hamstring.

Why is the glute ham raise so hard?

The glute ham raise is hard because your whole upper body acts as a long lever on the knee, and only the hamstrings can move it. Most programs neglect knee-flexion strength, so even strong lifters often fail at the bottom. Build up with eccentric-only reps and band assistance.

What is a good glute ham raise alternative or substitute?

The Nordic hamstring curl is the closest glute ham raise substitute because it trains the same eccentric knee flexion. If you cannot anchor your feet, use a lying leg curl for the knee and a Romanian deadlift for the hip. Together those two cover both functions.

Glute ham raise vs. back extension: what is the difference?

A glute ham raise bends the knee, so the hamstrings carry most of the load. A back extension keeps the knees locked and moves only at the hip, which shifts the work toward the glutes and erectors. Both can run on the same machine, but they train different qualities.

Does the glute ham raise build hamstrings or glutes?

The glute ham raise builds both, but the hamstrings do most of the work. The glutes finish hip extension at the top of each rep. If glute development is your goal, pair the GHR with hip thrusts or heavy hinges.

How often should you do glute ham raises?

Do glute ham raises 1 to 2 times per week. Studies on Nordic training show that low weekly volumes still build strength and lengthen fascicles. During selection prep or a peak phase, one maintenance session a week keeps the adaptation without adding fatigue.

The glute ham raise trains the hamstrings at the knee and the hip together, and it builds the eccentric strength that keeps them intact when you sprint, cut, or descend under a pack. Start with assisted or eccentric-only reps, earn the full movement, then add load. Hamstrings built this way hold up for the length of a career. Build it into your next lower-body block, and pick a structured program that puts it in the right place in your week.

References:

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Disclaimer: This article is for educational purposes only and is not medical advice. Consult a qualified healthcare provider before starting a new training program, especially if you have a current or previous hamstring, knee, or lower-back injury. Stop any exercise that causes sharp or unusual pain.