Legs·Bodyweight·Isolation
Floor Glute-Ham Raise
Hamstrings · Bodyweight
Intermediate
Body Part
Legs
Equipment
Bodyweight
Level
Intermediate
Type
Isolation
Force
Pull
The Floor Glute-Ham Raise is an intermediate bodyweight exercise that primarily targets the Hamstrings.
Muscles Worked
Hamstrings primaryCalves secondaryGlutes secondary
How to Do the Floor Glute-Ham Raise
- 1You can use a partner for this exercise or brace your feet under something stable.
- 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.
- 3Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
- 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.
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Exercise data from the open-source Free Exercise DB.