Library / Hamstrings
GHD Glute-Ham Raise
Machine · Isolation · Compound
HamstringsGlutes CalvesErector Spinae
Default prescription & biomechanics
- Primary muscles
- Hamstrings, Glutes
- Secondary muscles
- Calves, Erector Spinae
- Equipment
- Machine
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Advanced
- Working rep range
- 6-10 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Set the footplate so your knees sit just behind the crest of the main pad.
- Keep your hips extended in line with your torso as you extend at the knees toward horizontal.
- Dig your toes into the plate and curl yourself back up using hamstrings and calves.
Joint & safety considerations
Filtered for Knee sensitivity. When you flag knee sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Glute Ham Developer Hip Extension | Bodyweight swap | Bodyweight |
| Resistance Band One Leg Kickback (Bent Position) | Bands swap | Bands |
| Resistance Band Standing Balance Glute Kickback | Bands swap | Bands |
| Swiss Ball or Slider Hamstring Curl | Bodyweight swap | Bodyweight |
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.