Floor Glute-Ham Raise
How to do the Floor Glute-Ham Raise with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Calves, Glutes
Bodyweight
How to do the Floor Glute-Ham Raise
- 1
You can use a partner for this exercise or brace your feet under something stable.
- 2
Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
- 3
Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
- 4
Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.
Log it, see it on your body.
Every Floor Glute-Ham Raise set you log feeds Ascend's anatomy heatmap, so your hamstrings volume is visible at a glance, and counts toward your bodyweight-strength tier.
More hamstrings exercises
Floor Glute-Ham Raise: common questions
What muscles does the Floor Glute-Ham Raise work?
The Floor Glute-Ham Raise primarily works the Hamstrings. It also recruits the Calves and Glutes as supporting muscles.
Is the Floor Glute-Ham Raise suitable for beginners?
The Floor Glute-Ham Raise is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Floor Glute-Ham Raise?
None. The Floor Glute-Ham Raise is a bodyweight exercise, so you can do it without any equipment.
Is the Floor Glute-Ham Raise a compound or isolation exercise?
The Floor Glute-Ham Raise is an isolation exercise, it targets the hamstrings through a single joint, which makes it useful for focused, targeted work.
How do I do the Floor Glute-Ham Raise with correct form?
You can use a partner for this exercise or brace your feet under something stable. Follow the full step-by-step above for the complete movement.
Log your Floor Glute-Ham Raise sets, free.
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