Glute Ham Raise

The glute ham raise (GHR) produces the highest hamstring activation of any leg curl variation, approximately 98% MVIC in Ebben 2009. Unlike machine leg curls that load the hamstrings through knee flexion only, the GHR simultaneously demands both knee flexion and hip extension — forcing the hamstrings to contract forcefully across both of their attachment points at once. This dual-joint loading is why the GHR is exceptionally demanding and requires significant base hamstring strength.

Execution

1. Adjust the GHR machine so the knees sit just behind the round pad, with feet secured against the footplate
2. Begin in the horizontal position (body parallel to the floor) — this is the starting position with hamstrings maximally loaded
3. Flex the knees to pull the body upward toward vertical while maintaining a neutral spine and driving the toes into the footplate
4. At the top, the body is approximately vertical with full knee flexion
5. Lower under complete control — the eccentric is the highest-risk portion

What the EMG Data Shows

Ebben 2009:

Exercise	Hamstring activation
GHR	98% MVIC
Seated leg curl	80.8% MVIC
Prone leg curl	80% MVIC

The near-maximal activation reflects the simultaneous demand on both the proximal (hip extension) and distal (knee flexion) functions of the hamstrings. No other isolation exercise matches this.

Why the GHR Is Different from Leg Curls

Feature	Machine Leg Curl	Glute Ham Raise
Hip position	Fixed	Extends during rep
Knee flexion	Yes	Yes
Hamstring joints loaded	1 (knee)	2 (knee + hip)
Strength prerequisite	Low	High

The GHR is appropriate for intermediate-to-advanced trainees with well-developed hamstring strength. Beginners should establish a base with machine leg curls first.

For system-specific training applications, see each system's lens entry.