Glute-Ham Raise
Muscles worked: Hamstrings (assisted by glutes, back).
How to do it
- Begin by adjusting the equipment to fit your body.
- Start from the bottom of the movement.
- Return to the starting position, keeping your descent under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Toes dug in, body straight from the knees
- Curl up with the hamstrings, not a hip hinge
Logging it
IronPack suggests working in the 5 to 10 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Romanian Deadlift - hamstrings
- Good Morning - hamstrings
- Seated Leg Curl - hamstrings
- Lying Leg Curl - hamstrings
Track the glute-ham raise properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StorePhotos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.