What muscles does the Glute-Ham Raise work?

The Glute-Ham Raise mainly works the hamstrings and glutes.

What equipment do you need for the Glute-Ham Raise?

None: it is a bodyweight exercise.

How many sets and reps of the Glute-Ham Raise?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Glute-Ham Raise?

Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.

Glute-Ham Raise

On a GHD, lower the torso by extending the knees, then pull back up using the hamstrings and glutes.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Hamstrings, Glutes
Equipment: Bodyweight
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the hamstrings, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Glute-Ham Raise work?: The Glute-Ham Raise mainly works the hamstrings and glutes.
What equipment do you need for the Glute-Ham Raise?: None: it is a bodyweight exercise.
How many sets and reps of the Glute-Ham Raise?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Glute-Ham Raise?: Band Good Morning, Barbell B-Stance Romanian Deadlift, Barbell Good Morning and Barbell Romanian Deadlift work the same main muscle.

Program it for your clients

Coaches add the Glute-Ham Raise to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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