Glute-Ham Raise

Hamstrings Tier A for Hamstrings Machine Compound Pull

Try it now

3sets

6-10reps

90srest

~4.9kcal/min

HamstringsA Hamstrings Gluteus Maximus

Glutes Lower Back Calves

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack thighs

Back of the thighs, strongest near the knee.

Key cue (the coach says it during the set)“Hips down, curl the heels to the glutes, lower slowly.”

Tempo · Curl 1 s · squeeze 1 · lower 3 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backHips lifting off the pad. Go lighter and press the hips down.
Feel it in CalvesPointing the toes and using the calves. Pull the toes toward your shins.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Set the pad so your knees sit just behind it — too far back makes the move much harder.
Keep a straight line from knees to head throughout.
Adjust the seat so your joint lines up with the machine’s pivot point.