Glute-Ham-Gastroc Raises
Sources and review status
Review pending — this text hasn’t been signed off by a reviewer yet.
Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.
See this lesson’s sources0% read · 1 min left
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 (Sacrospinalis) — back extension.
- Gastrocnemius — secondary at the knee.
- Glute-Ham Developer — the same/closely related developer exercise.
Sources
Keep this lesson, or ask how it applies to you.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.