LiftSetsLiftSets / Exercises / Floor Glute-Ham Raise
Floor Glute-Ham Raise
Works the hamstrings. Helped by the calves and glutes.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstringscalvesglutes
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Other |
|---|---|
| Level | Intermediate |
What to think about
- Hips stay straight. The body moves as one piece from the knees.
- Lower as slowly as you can.
- Catch yourself with the hands and push off lightly to come back up.
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.
Other exercises for the hamstrings
- Good Morning
- Good Morning off Pins
- Hanging Bar Good Morning
- Kettlebell One-Legged Deadlift
- Lying Leg Curls
- Natural Glute Ham Raise
- One-Arm Kettlebell Swings
- Reverse Band Sumo Deadlift
Track it in LiftSets
Log Floor Glute-Ham Raise with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store