GymPlan AIFloor Glute-Ham Raise
Floor Glute-Ham Raise is an intermediate isolation bodyweight exercise that mainly works your hamstrings, with help from your calves and glutes.
How to do the floor glute-ham raise
- 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.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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Start your free trialFloor Glute-Ham Raise alternatives
Exercises that train the same main muscle, including options with other equipment.
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Romanian DeadliftBarbell · Intermediate
Dumbbell CleanDumbbell · Intermediate
Kettlebell SwingKettlebell · IntermediateFAQ
What muscles does the floor glute-ham raise work?
It mainly works your hamstrings; your calves and glutes assist.
How many sets and reps of floor glute-ham raise should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the floor glute-ham raise good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.