Fysiqal

Hip Hinge · Advanced

Glute-Ham Raise

Compound hip hinge exercise using machine.
Glute-Ham Raise demonstration (no audio).
Movement pattern
Hip Hinge
Difficulty
Advanced
Equipment
Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Glute-Ham Raise

Cues reviewed by Kwabena Osei on

Setup

Positioned in the GHD with your ankles secured against the footplate, hips on the pad, body straight.

  1. This exercise works three joints together: hip extension (upper hamstrings/glutes), knee flexion (lower hamstring), and spinal extension (erector spinae) -- lower your torso forward under control, keeping a straight line before curling back up.

  2. Curl your body back up by flexing your knees and extending your hips together, finishing tall.

Common mistakes

  • Avoid hyperextending the knees at any point -- the setup places real stress on the knee joint if the range is forced past a controlled, straight position.

  • Rushing the descent instead of controlling it -- much of the real training value here is in the controlled eccentric lowering.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee flexionprimary action

    Biceps femoris long head (prime mover, high emphasis); Biceps femoris short head (prime mover, high emphasis); Semitendinosus (prime mover, high emphasis); Semimembranosus (prime mover, high emphasis); Gastrocnemius (synergist, moderate emphasis); Gracilis (synergist, low emphasis); Sartorius (synergist, low emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, high emphasis); Semitendinosus (synergist, high emphasis); Semimembranosus (synergist, high emphasis); Adductor magnus (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis)

Related exercises

All hip hinge exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.