Glute-Ham Raise (hands behind hips)
The Glute-Ham Raise (hands behind hips) 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. It is a bodyweight isolation exercise at intermediate difficulty.
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
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)
Instructions
- 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.
Alternative Exercises
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