Hamstrings
Glute Ham Developer Raise
The Glute Ham Developer Raise is a strength exercise on a machine for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (semitendinosus/-membranosus) 42%, hamstrings (biceps femoris) 29% and calves (gastrocnemius) 10%.
How to do it
- Set the GHD so your knees sit just behind the pad and your feet press flat against the footplate under the ankle rollers.
- Start with the body horizontal, face down, hips extended and arms crossed over the chest.
- Push the balls of your feet into the plate and curl the knees down, pulling the torso up.
- Finish with the body upright over the knees and the hips still straight.
- Lower back to horizontal slowly by straightening the knees.
Tips
- Drive the toes into the footplate to start the curl, it gives the hamstrings a solid anchor.
- Keep the glutes tight so the body moves as one piece from knees to head.
Common mistakes
- Bending at the hips and turning it into a back extension.
- Setting the pad too far forward so the knees cannot bend over it.
- Dropping into the bottom instead of lowering under control.
Muscles worked by the Glute Ham Developer Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
The body lowered against the hamstrings; Nordics bias semitendinosus (Bourne 2017). On a GHD the hips extend too. Knee flexion with the thigh fixed isolates the hamstrings, with gastrocnemius assisting; a flexed hip (seated) lengthens the hamstrings and grew them more than lying curls.
Glute Ham Developer Raise alternatives
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Frequently asked questions
What muscles does the Glute Ham Developer Raise work?
Mainly the hamstrings (semitendinosus/-membranosus) and hamstrings (biceps femoris). The calves (gastrocnemius) and gluteus maximus assist.
Is the Glute Ham Developer Raise good for beginners?
The Glute Ham Developer Raise is rated advanced. If you are new, learn the Banded Nordic Curl first and build up from there.
What is a good alternative to the Glute Ham Developer Raise?
For example the Glute Ham Raise, Banded Nordic Curl and TRX Hamstring Curl. They train mostly the same muscles, some with different equipment.
Sources
- Maeo et al. 2021, MSSE 53(4):825-837 (seated vs prone leg curl)
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (Nordic curl biases semitendinosus)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.