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Hamstrings and glutes ยท Knee flexion

Glute-Ham Raise

A compound knee flexion exercise for the hamstrings, done with a roman chair. It also works the glutes and calves.

Roman chair Compound Reps at bodyweight Also called: GHR, ghd raise

Muscles worked

Primary

Hamstrings

Do most of the work.

Secondary

Glutes and Calves

Help during each rep.

  • HamstringsBack of the thighsPrimary
  • GlutesHips and seatSecondary
  • CalvesBack of the lower legsSecondary

How to do it

  1. Set the pads. Adjust the pads so they fit you before the first rep.
  2. Set the pad so the knees sit just behind it and the feet are locked in.
  3. Lower with the body straight from knees to head.
  4. Curl back up with the hamstrings, keeping the hips straight.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Bending at the hips. Keep the body straight from knees to head.
  • Rushing the lowering. Lower slowly and under control.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.