Floor Glute-Ham Raise

A intermediate strength exercise for the hamstrings, done with just your bodyweight.

Floor Glute-Ham Raise: finishing position

Main muscles: Hamstrings
Also works: Calves and Glutes
Equipment: Bodyweight
Level: Intermediate
Type: Isolation
Movement: Pull

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Floor Glute-Ham Raise

Questions

What muscles does the Floor Glute-Ham Raise work?

Mainly the hamstrings, with the calves and glutes helping.

Is the Floor Glute-Ham Raise good for beginners?

It's rated intermediate. Beginners can build up to it with Prone Manual Hamstring first.

What can I do instead of the Floor Glute-Ham Raise?

Good alternatives that train the hamstrings: Natural Glute Ham Raise, Prone Manual Hamstring, Alternating Hang Clean or Ball Leg Curl.

How many sets and reps of the Floor Glute-Ham Raise should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).