Glute-Ham Raise (hands behind neck)
The Glute-Ham Raise (hands behind neck) 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 bodyweight isolation exercise at intermediate difficulty.
The Glute-Ham Raise (hands behind neck) is an intermediate isolation exercise requiring no equipment, following a hinge movement pattern. It primarily targets the Biceps Femoris (Long Head), with secondary engagement of the Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Gracilis, Sartorius, Soleus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Bodyweight |
|---|---|
| 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
The Biceps Femoris (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Gracilis, Sartorius, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Rectus Abdominis, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
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)
How to Perform
Execution
- From upright position, lower body by straightening knees until body is horizontal.
- Continue to lower torso by bending hips until body is upside down.
- Raise torso by extending hips until fully extended.
- Continue to raise body by flexing knees until body is upright.
- Repeat.
Comments
- SeeArm Position During Waist Exercises.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head)) and can be substituted based on your equipment or variation preferences.
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