Glute Ham Raise
The Glute Ham Raise is a bodyweight exercise that primarily targets the hamstrings, with assistance from the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Glute Ham Raise
- 1Kneel on a soft pad with your knees hip-width apart and your feet locked under a sturdy object or held by a partner, keeping your body in a straight line from knees to head and your hands crossed over your chest or ready in front of you. Gently squeeze your glutes and tighten your abs so you feel solid and stable before you move.
- 2Slowly lean your whole body forward from the knees while staying straight like a plank, catching yourself with your hands near the bottom if needed. Push lightly with your hands and pull yourself back up using your hamstrings and glutes, breathing in on the way down and out as you come back up.
Coach tips
- Start with a small range of motion and use your hands a lot at the bottom until your hamstrings get strong enough to control more of the movement.
- Keep your body straight and avoid bending at the hips, so the work stays in your hamstrings and glutes instead of your lower back.
- If you feel sharp pain in your knees, add more padding under them or adjust your foot position so your shins stay comfortable and supported.
Train hamstrings smarter
One rep, one set. Hypro turns the Glute Ham Raise into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Glute Ham Raise weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much hamstrings you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Glute Ham Raise fits right into proven hypertrophy and strength templates.
For optimal hamstrings hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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