Floor Glute-Ham Raise
Floor Glute-Ham Raise is a isolation strength exercise that trains the hamstrings.
StrengthIntermediateIsolationPull
Primary muscles: Hamstrings
Secondary muscles: Calves, Glutes
How to do it
- 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.
Track it with MyoAmigo
MyoAmigo pre-fills every set of the Floor Glute-Ham Raise from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Hamstrings volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.
