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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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