Few movements isolate the hamstrings and hips without additional loading than the glute-ham raise. While movements like the Romanian deadlift, good morning, and stiff-legged deadlift all have their place, lifters can use the glute-ham raise to build muscular conditioning and hypertrophy in the hamstring, glutes, and lower back without touching a weight.

Unsurprisingly, the glutes and hamstrings are the target muscles of the glute-ham raise. The gluteal muscles are a group of three muscles that make up your buttocks: the gluteus maximus, gluteus medius, and gluteus minimus.

It is extremely important to train all three muscles which is why the glute-ham raise is one of the best gluteus medius and gluteus maximus strengthening exercises you will find.

The glute-ham raise secondarily engages your lower back (spinal erectors), upper back (rhomboids) and calves (gastrocnemius and soleus). Throughout the glute-ham raise, your lower and upper back activate to stabilize your upper body.

Common Glute-Ham Raise Mistakes
After bending downwards to reach the point at which the body is parallel to the floor, many people have the tendency to hyper-extend their back as they raise upwards.
A hyper-extended back during the glute-ham raise simply occurs due to a lack of strength in the hamstrings.

If you feel major lower back tension during this exercise, you are probably hyper-extending your back. Don’t get discouraged!
The glute-ham raise is a difficult exercise. With steady practice, you will master the form in no time.

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