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
The climb is free. The Club is how you go further.
Core tracking is free forever. Club unlocks the coach, the competition, and the depth — for the price of one protein-shake a month.
Your own coach character
Pick Rae, June or Atlas — a coach that reads your last 90 days and proposes the next move. Free gets nudges; Club gets the full conversation.
Mountain leagues, worldwide
Get ranked against climbers everywhere — every muscle tiered by bodyweight strength. Promote, demote, and prove it weekly.
Weekly + monthly challenges
Fresh goals that keep the streak interesting — solo or with your crew. Something to chase beyond your own numbers.
Deep analytics + PR projections
See exactly when you'll hit your next PR and bodyweight goal — 4, 8, 12 weeks out. The trajectory, not just today's number.
Unlimited crews
Run as many crews as you want — squads, family, gym friends. Shared summits, cheers, and a feed that keeps everyone climbing.
Themes, higher AI limits, full export
Aurora, Volcanic and Summit themes. More AI chat headroom. And CSV + JSON export of everything, anytime — your data stays yours.
14-day free trial · no card · cancel anytime · founder pricing locked forever.