Weighted Glute-Ham Raise
The Weighted 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 plate isolation exercise at intermediate difficulty.
A plate isolation pull exercise targeting the Biceps Femoris (Long Head).
| Equipment | Plate |
|---|---|
| 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
- 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: Weight can be positioned closer (easier) or further away (harder) from hips to adjust intensity; seeArm Position During Waist Exercises. Exercise can be performedwithout added weightuntil more resistance is needed.
Alternative Exercises
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