Floor Glute-Ham Raise

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.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	calves, glutes
Equipment	no equipment
Difficulty	intermediate
Type	isolation

Train the same muscles a different way

6 alternatives for the same hamstrings, with and without kit.

Ball Leg Curl Exercise Ball Dumbbell Clean Dumbbell Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Kettlebell Dead Clean Kettlebell Kettlebell Hang Clean Kettlebell

Easier than the Floor Glute-Ham Raise

Same movement pattern, lower entry difficulty — work up from here.

Ball Leg Curl beginner · Exercise Ball Platform Hamstring Slides beginner · Other Equipment Lying Leg Curls beginner · Machine

Harder than the Floor Glute-Ham Raise

Split Snatch expert · Barbell Reverse Band Sumo Deadlift expert · Barbell Power Snatch expert · Barbell

Superset the Floor Glute-Ham Raise with

Opposing quads work — alternate sets without extra rest.

Freehand Jump Squat quads Bodyweight Squat quads Bodyweight Walking Lunge quads Barbell Full Squat quads

Common questions

What muscles does the Floor Glute-Ham Raise work?

The Floor Glute-Ham Raise primarily works the hamstrings, with the calves and glutes as secondary movers. Ball Leg Curl, Platform Hamstring Slides, and Alternating Hang Clean train the same muscle, across 9 equipment types.

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

None — the Floor Glute-Ham Raise is bodyweight, so it works at home, in a hotel room or outdoors. Ball Leg Curl and Platform Hamstring Slides also need nothing.

Is the Floor Glute-Ham Raise suitable for beginners?

It is rated intermediate. Start with Ball Leg Curl, Platform Hamstring Slides, and Lying Leg Curls and work up.

Where should the Floor Glute-Ham Raise go in a workout?

Late — the Floor Glute-Ham Raise is isolation work, so it follows your compounds. Supersetting it with Freehand Jump Squat and Bodyweight Squat cuts session time without extra rest.

Similar exercises

Ball Leg Curl Exercise Ball Platform Hamstring Slides Other Equipment Alternating Hang Clean Kettlebell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell Kettlebell Dead Clean Kettlebell