The Glute-Ham Raise exercise | Performed on a 45° Back Extension

The Glute-Ham Raise (GHR) is an advanced posterior-chain exercise that works your hamstrings, glutes, lower back and core. It is considered one of the best exercises for developing explosiveness in the hamstrings, making it key for anyone looking to improve their speed and power for running or jumping. It is also an extremely useful accessory exercise to help strengthen your Squat, Deadlift and Clean.

Unfortunately, not many gyms have dedicated Glute Ham Developer (GHD) machines, meaning the Glute Ham Raise is a much less well-known exercise than it deserves to be. However, while GHDs are an excellent piece of equipment, they are not the only way to reap the benefits of this highly effective movement. At The Fitting Rooms, we often programme Glute-Ham Raises using a 45° Back Extension machine.

This variation of the Glute Ham Raise is far more accessible for many gyn-goers, is scalable, and still delivers outstanding results for strength, performance, and injury prevention.

What Muscles Are Worked with the Glute Ham Raise?

Glute-Ham Raises are a true posterior chain exercise, meaning they train multiple muscles that work together to produce and control movement. These include:

Hamstrings: worked through both knee flexion and hip extension, which is rare in many gym exercises

Glutes: powerful hip extensors that help control and drive the movement

Erector spinae (lower back): stabilise the spine throughout

Core muscles: maintain alignment and prevent excessive arching

Calves (gastrocnemius): assist due to their role in knee flexion

Because the hamstrings cross both the hip and knee joint, this exercise is particularly valuable for developing balanced and functional strength.

Key Benefits of the 45° Glute-Ham Raise

1. Stronger, more resilient hamstrings
Many hamstring exercises focus only on hip hinging (like RDLs or Back Extension). GHRs train the hamstrings in a way that more closely matches real-world and sporting demands, with flexion of the knees AND extension of the hips.

2. Improved athletic performance
Running, sprinting, jumping, and changing direction all rely heavily on a strong posterior chain. GHRs support power output and control.

3. Reduced injury risk
The controlled eccentric (lowering) phase strengthens the hamstrings while they lengthen; a key factor in hamstring injury prevention.

4. Better hip hinge mechanics
This movement reinforces proper positioning and coordination between the hips, core, and spine.

5. Accessible alternative to a GHD
Using a 45° Back Extension gives much greater access to this important exercise. Allowing you to perform the movement safely and effectively, with easier regressions and progressions.

How to Perform Glute-Ham Raises on a 45° Back Extension

Set up with hips just above the pad and legs locked in and straight.

Hinge at the hips and lower your body into the starting position.

Initiate the movement by flexing your knees, pushing them into the pad to drive through the hamstrings and bring your body upright.

Slowly descend to the start position, keeping your spine neutral and core tightly braced.

Once you can comfortably perform 8 body weight reps with good form – try adding a band and / or hold a dumbbell to the chest, to build even greater explosive power.

Training tip

Knee flexion exercises predominately use fast twitch muscle fibres, meaning that any strength and hypertrophy benefits are lost beyond a certain time under tension; so it’s important to keep reps low (4-8) and to perform the movement early on in the workout before the hamstrings are fatigued.

How to Progress the Glute Ham Raise

Slow down the eccentric (lowering) phase.

Add pauses at the top or bottom of the movement to increase time under tension.

Band the movement – around the back – to increase the power exertion needed to drive back up.

Hold a plate or dumbbell to the chest to build strength.

Increase total volume (once you can do 8 body weight with good form, you should increase the weight, rather than the reps).

Remember than quality of movement always comes before load.

Final Thoughts on the Glute Ham Raise exercise

Glute-Ham Raises performed on a 45° back extension are an excellent addition to any strength programme. They build strong, athletic hamstrings, support injury prevention, and reinforce proper movement mechanics, all without the need for specialist equipment.

If you’re unsure about technique or how to programme them for your goals, sign up for a Taster session at The Fitting Rooms – we’re always happy to help you move better and train smarter!

If you liked this exercise run-through, check out our blogs on Slow Eccentric Squats or our Top Hamstring Strength Exercises!