Glute-Ham Raise (GHR)
A compound move on the GHR bench hitting the glutes, hamstrings and calves. It works mainly the hamstrings, with help from the glutes and lower back.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Glute-Ham Raise (GHR)
- Kneel on the pad with the feet locked under the footplate and the pad just above the knees; body straight from knees to head, arms across the chest.
- Lower the torso forward slowly by extending the knees, keeping the hips straight, until the body is nearly parallel to the floor.
- Pull yourself back up by curling with the hamstrings and squeezing the glutes; don't bend at the hips to cheat.
- Keep the movement slow both ways; push off the plate with the toes only if you can't finish the rep otherwise.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Hamstrings | Biceps femoris |
| Secondary | Glutes | Gluteus maximus |
| Secondary | Lower back | Erector spinae |
Muscle data from StrengthLog.
Why do it
- Hamstrings at the knee, which squats miss
- Balances the front of the thigh
- Knee joint stability
How Flawless ranks Glute-Ham Raise (GHR)
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Glute-Ham Raise (GHR) by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Glute-Ham Raise (GHR) work?
It works mainly the hamstrings, with help from the glutes and lower back.
How do you do Glute-Ham Raise (GHR)?
Kneel on the pad with the feet locked under the footplate and the pad just above the knees; body straight from knees to head, arms across the chest. Lower the torso forward slowly by extending the knees, keeping the hips straight, until the body is nearly parallel to the floor. Pull yourself back up by curling with the hamstrings and squeezing the glutes; don't bend at the hips to cheat. Keep the movement slow both ways; push off the plate with the toes only if you can't finish the rep otherwise.
How does Flawless rank Glute-Ham Raise (GHR)?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.