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
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