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The Glute-Ham Raise is a lower body exercise that primarily targets the hamstrings but also works the calves and glutes. This is a compound exercise which is well suited to intermediate lifters.



  • Position the thigh-rest on a roman chair at mid-thigh height.
  • Set yourself up – there should be a slight bend in your legs. Lower your torso down until it’s at about 90 degrees to your legs.
  • Lift your torso by squeezing your glutes and hamstrings until your upper body is roughly horizontal and then slowly lower your torso back to the starting position.
  • Your back should stay flat and keep your abs contracted. Avoid arching your lower back – this is not a lower back exercise!

Leg Muscle Diagram.

Leg Muscles