Glute Ham Raise
Knees on the pad and feet locked in, lower the body forward, then curl back up using the hamstrings. Also called GHR and Glute Ham Developer.
- Pattern
- Hip hinge
- Equipment
- Machine
- Works
- Hamstrings, glutes
- Loads
- Hips, knees, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Lying Leg Curl (Machine)
Same knee action with no hip or back work.
Same knee action with no hip or back work.
Hamstrings through the hip, with the knee held straight.
When it stalls, these usually help
Direct work for your glutes, which this lift also depends on.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.