Barbell Glute-Ham Raise
The Barbell Glute-Ham Raise primarily works the Biceps Femoris (Long Head), with secondary activation of the Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Gracilis, Sartorius, Soleus and stabilizer support from the Erector Spinae, External Obliques, Rectus Abdominis, Tibialis Anterior. It is a barbell isolation exercise at intermediate difficulty.
A barbell isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head) |
| Secondary | Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Gracilis, Sartorius, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Tibialis Anterior (calves)
Instructions
- Preparation: Place ankles between ankle roller pads with feet on vertical platform and position knees on pad with lower thighs against large padded hump. If barbell can safely be placed on horizontal handles, grasp barbell in upright position and place behind shoulders. If barbell is placed on floor, lower torso by extending knees and flexing hips, then position barbell on back of shoulders. Grasp bar to sides. Execution: From lower position, raise torso by extending hips until fully extended. Continue to raise body by flexing knees until body is upright. Lower body by straightening knees until body is horizontal. Continue to lower torso by bending hips until body is upside down. Repeat. Comments: Exercise can be performedwithout added weightuntil more resistance is needed.
Alternative Exercises
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