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Glute Ham Raise

🏋️ Calisthenics / Bodyweight · Legs

Also known as: glute ham raises, ghr

Log it by text

Reps
/glute_ham_raises 8
also valid: /glute-ham-raises 8 · /glute ham raises 8
Sets × Reps
/glute_ham_raises 3x10
also valid: /glute-ham-raises 3x10 · /glute ham raises 3x10 · /log glute_ham_raises 3x10
Sets × Reps @ Weight
/glute_ham_raises 3x10@45
also valid: /glute-ham-raises 3x10@45 · /glute ham raises 3x10@45 · /log glute_ham_raises 3x10@45

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Glute Ham Raise demonstration animation
Demo: Glute-Ham Raise — © Gym visual

How to perform

🎯 HamstringsGlutesLower Back🛠 Body Weight
  1. Adjust the glute-ham raise machine to fit your body.
  2. Position yourself face down on the machine with your ankles secured.
  3. Place your hands on your chest or cross them over your chest.
  4. Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
  5. Continue lifting until your body is in a straight line from your head to your heels.
  6. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  7. Repeat for the desired number of repetitions.

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