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Floor Glute-Ham Raise

HamstringsOtherIntermediateIsolation
Floor Glute-Ham Raise — start position
Start
Floor Glute-Ham Raise — finish position
Finish
Muscles worked
PrimaryHamstrings
SecondaryCalves, Glutes

How to do it

  1. 01

    You can use a partner for this exercise or brace your feet under something stable.

  2. 02

    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. 03

    Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.

  4. 04

    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.

In the app

Floor Glute-Ham Raise appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the kit it needs

Same movement pattern, same primary muscles — swap by what you have.

With machine

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