# Glute Ham Raise - Forge Exercise Library

## Quick Answer

The glute ham raise is a bodyweight exercise that primarily targets the hamstrings, with secondary emphasis on the glutes and lower back. It is performed on a glute ham raise machine and requires significant strength and control to execute properly.

**Details:**
- **Body Part:** Legs
- **Equipment:** Body Weight
- **Target Muscle:** Hamstrings
- **Secondary Muscles:** Glutes, Lower Back
- **Difficulty:** Advanced
- **Category:** Strength

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## How to Perform Glute Ham Raise

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

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## Browse Related Exercises

- **[More Legs Exercises](https://forgetrainer.ai/exercises/legs)**
- **[More Body Weight Exercises](https://forgetrainer.ai/exercises/equipment/bodyweight)**
- **[More Hamstrings Exercises](https://forgetrainer.ai/exercises/muscle/hamstrings)**

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