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Glute-Ham-Gastroc Raises

Evidence-grounded — sourced from Fysiqal's fitness knowledge graph· 1 min read
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Glute-ham developer raise working three joints — hip (upper hamstrings + glutes), knee (lower hamstring + gastrocnemius), and back extension (erector spinae).

Detail

The source breaks this exercise down by joint:

  • Hip Joint — Primary Muscles: Upper Hamstrings, Gluteus Maximus.
  • Knee Joint — Primary Muscles: Lower Hamstring; Secondary Muscles: Gastrocnemius.
  • Back Extension — Primary Muscles: Erector Spinae.

This is the glute-ham developer movement used to train the hip extensors and hamstrings (also listed as "glute-ham developer" for hamstrings and as a back/low-back exercise).

Key facts

  • Hip joint: Upper Hamstrings, Gluteus Maximus (primary).
  • Knee joint: Lower Hamstring (primary), Gastrocnemius (secondary).
  • Back extension: Erector Spinae (primary).
  • Trains hamstrings across both hip and knee joints plus the spinal erectors.

Connections

  • hamstrings — upper and lower hamstring.
  • gluteus-maximus — hip extensor.
  • erector-spinae — back extension.
  • gastrocnemius — secondary at the knee.
  • glute-ham-developer — the same/closely related developer exercise.
SourceReference manual
p.104
Cited authorities in source: none specified for this entry.
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.

Explore related topics

Atlas Connections

Erector Spinae (Sacrospinalis)
Three muscle-group columns (iliocostalis, longissimus, spinalis) running skull-to-sacrum that extend, laterally flex, and rotate the vertebral column.
Gastrocnemius
A 2-joint calf muscle that plantar-flexes the ankle and flexes the knee; origin at the femoral condyles, insertion at the calcaneus.
Gluteus Maximus
The strongest, largest muscle in the body; the primary hip extensor and a lateral rotator of the femur.
Hamstrings
Three 2-joint muscles — biceps femoris, semitendinosus, semimembranosus — that flex the knee (primary) and extend the hip (secondary); knee-flexion ROM 125°.
Two-Joint (2-Joint) Muscles
Muscles crossing two joints generate the greatest force when not required to shorten over both joints simultaneously; stabilize one joint when training them.
Glute-Ham DeveloperClosely related
Glute-ham developer (GHD) exercise listed as a hamstring/hip-extensor movement and as an intermediate low-back exercise.
Intensity
The amount of weight (resistance) lifted — also shaped by speed, reps, sets, rest interval, and workout duration.