Floor Glute-Ham Raise
The Floor Glute-Ham Raise is a intermediate none (bodyweight) exercise that works the Hamstrings. Follow the steps below.
Target musclesHamstrings
EquipmentNone (Bodyweight)
LevelIntermediate
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.