The glute-ham raise (GHR) is a bodyweight hamstring builder done on a GHD/GHR bench: you lower the torso forward under control, then pull yourself back up using the hamstrings. It trains both hamstring functions — knee flexion and hip extension — and has broad appeal beyond Westside. Here's how to do it, the muscles it works, the mistakes to avoid, and how to program it.
The glute-ham raise is a compound bodyweight movement that primarily works the hamstrings through both of their functions — knee flexion and hip extension — along with the glutes, while the lower back and calves assist. On a GHD/GHR bench you anchor your feet, start upright, lower your torso forward under control, then curl and pull yourself back up with the hamstrings. It's one of the more complete hamstring exercises, and its appeal reaches well beyond the Westside world.
The glute-ham raise is unusual because it trains both jobs the hamstrings do — bending the knee and extending the hip — in a single rep. The glutes assist with hip extension, and the lower back and calves help hold the body rigid through the movement.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Hamstrings | Flex the knee and extend the hip to pull the torso back up |
| Assisting | Gluteus maximus | Helps extend the hips through the top of the rep |
| Assisting | Gastrocnemius | Crosses the knee and lends a hand in knee flexion |
| Stabilizers | Erector spinae, core | Keep the body rigid so the hamstrings do the work |
Step-by-step form for the glute-ham raise on a GHD/GHR bench. It's demanding — regress it until you can control a full rep.
If you want to train the same pattern with a different emphasis or setup, these are the common swaps:
The glute-ham raise fits a lower-body or posterior-chain day as hamstring accessory work. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Hamstring hypertrophy | 3–4 × 8–12 | Controlled tempo, full range; add load once bodyweight reps are easy |
| Building up (regressed) | 3 × 5–8 | Band-assisted or partial range while you develop strength and control |
| Frequency | 1–2× / week | Pairs well after squats, deadlifts or good mornings |
The glute-ham raise is a common accessory in the Conjugate Method and beyond. Read up on RPE to gauge how hard each set should feel.
Log every glute-ham raise set — reps, any added weight, and an RPE value — in LiftHero, and it charts your progressive overload and flags personal records so you can see your hamstring strength climbing over the weeks. You can note whether a set was band-assisted or full bodyweight and drop the movement into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It primarily works the hamstrings through both of their functions — knee flexion and hip extension — along with the glutes. The lower back and calves assist, making it one of the more complete hamstring exercises.
Yes — a full bodyweight glute-ham raise is demanding, so it's generally treated as intermediate to advanced. Beginners can regress it with band assistance or a partial range of motion and build up to full reps over time.
Both are knee-flexion hamstring exercises. The glute-ham raise uses a GHD bench with a footplate and thigh pad and involves some hip extension, while the Nordic curl anchors only the ankles with the knees on the floor and is almost purely knee flexion. The Nordic is usually the harder of the two.
Regress it with band assistance looped to help you back up, by shortening the range of motion, or by pushing off lightly with your hands at the bottom. As you get stronger, remove the assistance and add range before loading it with weight.
The classic version uses a GHD or GHR bench, which anchors the feet and supports the thighs. Without one you can do related movements like Nordic curls or lying leg curls, but the dedicated bench is what the exercise was designed around.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially if you're new to lifting or returning from injury. LiftHero is independent and not affiliated with, endorsed by, or sponsored by Westside Barbell®; "Westside Barbell" is a trademark of its owner, used here descriptively for identification only.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.