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Floor Glute-Ham Raise

The Floor Glute-Ham Raise primarily targets your Hamstrings, with support from Calves, Glutes. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Isolation · Pull

Primary muscles: Hamstrings Secondary muscles: Calves, Glutes

How to perform Floor Glute-Ham Raise

  1. Step 1. You can use a partner for this exercise or brace your feet under something stable.
  2. Step 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. Step 3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
  4. Step 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.

Frequently asked questions

What primary muscles are targeted during the floor glute-ham raise?

This exercise primarily targets the hamstrings through knee flexion. It requires significant eccentric strength to control the descent of the torso toward the floor.

How should I position my body to maintain proper form?

Keep your hips fully extended and your torso rigid from the knees to the head. Avoid breaking at the waist, as this shifts the tension away from the hamstrings.

What is a common mistake to avoid during the movement?

Many lifters use excessive momentum by pushing off the floor too hard with their hands. Focus on a slow, controlled eccentric phase and use your hamstrings to pull back up.

How can beginners progress if they cannot perform a full repetition?

Beginners should focus on the eccentric-only version by lowering as slowly as possible. Use a light push-off from the floor to assist with the concentric portion of the lift.

What is the recommended programming for glute-ham raises?

Perform 2 to 3 sets of 5 to 10 repetitions twice per week. Due to the high eccentric load, prioritize quality of movement over high volume to prevent excessive soreness.

Sample sets & reps for Floor Glute-Ham Raise

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Hamstrings exercises

  • 90/90 Hamstring — stretch
  • Alternating Hang Clean — kettlebell
  • Ball Leg Curl — ball
  • Band Good Morning — band
  • Band Good Morning (Pull Through) — band

See all Hamstrings exercises →

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