Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Hamstrings

Glute-Ham Raise

Also called GHR

MachineCompoundTakes some practice
Front
Back
Primary Secondary

Works

Hamstrings

Also glutes, calves

You need

Back extension / GHD

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Knees just behind the pad
  2. 2Lower until your body is horizontal
  3. 3Curl up by pulling with the hamstrings

Most common mistake

Turning it into a back extension.

Watch a demo

Good for

  • Top 10 for hamstrings
  • Keeps the work on the target muscle

Compare with

vs Lying Leg Curlvs Nordic Curlvs Dumbbell Romanian Deadlift
A
For hamstrings
#8 of 18
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionExcellent
Loaded stretchStrong
ProgressionGood
Low costStrong

Trains the hamstrings at the knee and hip together, but bodyweight is a lot to start with and hard to add to.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • AB-Stance Romanian DeadliftDumbbell
  • ADumbbell Romanian DeadliftDumbbell
  • ARomanian DeadliftBarbell
  • SSeated Leg CurlMachine

Takes

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280