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.
How to program the Floor Glute-Ham Raise
Sets and reps
As an isolation movement, the Floor Glute-Ham Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Floor Glute-Ham Raise is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Floor Glute-Ham Raise work?
The Floor Glute-Ham Raise primarily targets the Hamstrings. It also recruits the Calves, Glutes as supporting muscles.
What equipment do I need for the Floor Glute-Ham Raise?
You need no equipment (bodyweight only). Difficulty level: Intermediate.
How many sets and reps of the Floor Glute-Ham Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
