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Strengthintermediate

Floor Glute-Ham Raise

Primary
Hamstrings
Secondary
Calves, Glutes
Equipment
None
Level
intermediate

Floor Glute-Ham Raise demonstration

Floor Glute-Ham Raise, starting position
Floor Glute-Ham Raise, starting position
Floor Glute-Ham Raise, finishing position
Floor Glute-Ham Raise, finishing position

How to Perform

  1. 1You can use a partner for this exercise or brace your feet under something stable.
  2. 2Begin 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. 3Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
  4. 4Place 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.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing

Muscles Worked

Front
Back
HamstringsCalvesGlutes

Exercise Details

Category
Strength
Force
pull
Mechanic
isolation
Level
intermediate

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Floor Glute-Ham Raise work?

Floor Glute-Ham Raise primarily targets the Hamstrings. It also works the Calves, Glutes as secondary muscles.

What equipment do I need for Floor Glute-Ham Raise?

Floor Glute-Ham Raise requires no equipment - it's a bodyweight exercise.

Is Floor Glute-Ham Raise suitable for beginners?

Floor Glute-Ham Raise is classified as intermediate level. Beginners should master foundational movements first.

Alternatives to Floor Glute-Ham Raise

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Ball Leg Curl

Hamstrings

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Lying Leg Curls

Hamstrings

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Platform Hamstring Slides

Hamstrings

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Prone Manual Hamstring

Hamstrings

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