Bodyweight
Assisted Prone Hamstring
Hamstrings · Upper Legs
Beginner6
Demonstration
IntermediateIsolationBodyweight
Glute Ham Raise
Hamstrings · Upper Legs
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Adjust the glute-ham raise machine to fit your body.
- 2
Position yourself face down on the machine with your ankles secured.
- 3
Place your hands on your chest or cross them over your chest.
- 4
Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
- 5
Continue lifting until your body is in a straight line from your head to your heels.
- 6
Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Hamstrings
glutes
Secondary
gluteslower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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Alternatives
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