glute-ham raise: technique and muscles worked

Animated demonstration of glute-ham raise

How to do this exercise

Step:1 Adjust the glute-ham raise machine to fit your body.
Step:2 Position yourself face down on the machine with your ankles secured.
Step:3 Place your hands on your chest or cross them over your chest.
Step:4 Engage your hamstrings and glutes to lift your upper body up towards the ceiling.
Step:5 Continue lifting until your body is in a straight line from your head to your heels.
Step:6 Pause for a moment at the top, then slowly lower your body back down to the starting position.
Step:7 Repeat for the desired number of repetitions.

Equipment: Body weight Selectorized machine
Body part: Back Thighs Glutes
Target muscle: Hamstrings
Secondary muscle: Lower back Calves Gluteus maximus

Hypertrophy grade

Good7 / 10

Nemeo’s take

The Nordic Curl is a specialized tool for intensely targeting the hamstrings, especially in the eccentric phase. The isolation is excellent, with a very demanding resistance profile in the stretched position. However, the exercise is limited by relative strength, often before the muscle reaches failure, and it requires impeccable technique. Compared to the classic leg curl, it offers more tension but less potential for progression under load, making it an excellent complement, but not a unique exercise for maximum hypertrophy.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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glute-ham raise

How to do this exercise

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