Floor Glute-Ham Raise

The Floor Glute-Ham Raise isolates the Hamstrings through a controlled range of motion. This intermediate-level bodyweight exercise builds focused strength where compound movements often fall short.

strengthintermediatepullisolation
Floor Glute-Ham Raise - starting position

Starting position

Floor Glute-Ham Raise - ending position

Ending position

Muscles Worked

Primary Hamstrings
Secondary Calves Glutes

The hamstrings handles the primary load during this movement. The calves and glutes assist as stabilizers throughout the range of motion.

How to Floor Glute-Ham Raise

  1. 1

    You can use a partner for this exercise or brace your feet under something stable.

  2. 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. 3

    Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.

  4. 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.

Common Mistakes

  • • Focus on the mind-muscle connection — feel the target muscle working through each rep.
  • • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

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Frequently Asked Questions

What muscles does the Floor Glute-Ham Raise work?

The Floor Glute-Ham Raise primarily works the Hamstrings. Secondary muscles include the Calves, Glutes, which assist during the movement.

Is the Floor Glute-Ham Raise good for beginners?

The Floor Glute-Ham Raise is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

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

The Floor Glute-Ham Raise requires minimal equipment and can be performed in most gym settings.

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