Glute Ham Raise
The Glute Ham Raise primarily works the Biceps Femoris (Long Head), Gluteus Maximus, with secondary activation of the Semimembranosus, Semitendinosus and stabilizer support from the Erector Spinae. It is a machine compound exercise at advanced difficulty.
The Glute Ham Raise is a advanced compound exercise performed with machine, following a flexion movement pattern. It primarily targets the Biceps Femoris (Long Head), Gluteus Maximus, with secondary engagement of the Semimembranosus, Semitendinosus. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Machine-based movement using back extension machine for hamstring emphasis.
| Equipment | Machine |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Gluteus Maximus |
| Secondary | Semimembranosus, Semitendinosus |
Muscles Worked
The Biceps Femoris (Long Head), and Gluteus Maximus are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Semimembranosus, and Semitendinosus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Semimembranosus (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
How to Perform
Preparation
- Adjust machine seat and pads to fit body.
- Sit or position body in machine.
Execution
- Contract target muscles to move through full range of flexion.
- Return to starting position under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Biceps Femoris (Long Head), Gluteus Maximus) and can be substituted based on your equipment or variation preferences.
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