Glute Ham Raise - Phase 2 - Day 2 - Strength. With this exercise, aim at working to muscular failure. The Glute Ham Raise can be performed anywhere you can have your feet anchored. While you won't be able to do a positive rep, if you can get 4-6 reps on the downward phase & use yourself to get the positive rep, your hams will be stimulated & strengthened. Make sure you lower yourself slowly & that your posture is good with your chest & chin up. This is an advanced move but it is an effective exercise for the hams & glutes. Nick Jones - World Bodybuilding Champion & Zoran Lekic - Bodybuilder.