Leg Exercises

How to Master the Glute-Ham Raise

Blast your backside with this exotic yet essential move


The glute-ham raise (GHR) might be the most underrated exercise ever invented. It’s considered by most to be a hamstring move— and it certainly nails your hammies from top to bottom—but GHRs hit your entire posterior chain, from your gastrocs to your hamstrings, glutes, and lower back.

According to Dave Tate, creator of elitefts.com a leading fitness site, getting stronger on the glute ham raise will increase your squat, deadlift, and clean, making you run faster and jump higher. This is the one auxiliary exercise you need to start doing now.

When to Do It

After squats or deadlifts

Where It Hits

Posterior chain

How Much To Do

3 sets, 6–10 reps

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