Legs · Bodyweight · Isolation · Intermediate
Floor Glute-Ham Raise
PrimarySecondary
- Main muscles
- Hamstrings
- Also working
- Calves, Glutes
How to do it
- You can use a partner for this exercise or brace your feet under something stable.
- 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.
- Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
- 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.
Swaps on other equipment
Each has the hamstrings as its main muscle and is also a pull, on a different piece of equipment.
Other hamstring exercises
- Clean Deadlift · Barbell
- Double Kettlebell Alternating Hang Clean · Kettlebell
- Dumbbell Clean · Dumbbell
- Front Box Jump · Other
- Front Leg Raises · Bodyweight
- Glute Ham Raise · Machine
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake