Floor Glute-Ham Raise
An intermediate isolation strength exercise that works the hamstrings.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Floor Glute-Ham Raise
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Natural Glute Ham Raise
An intermediate compound strength exercise that works the hamstrings, needing no equipment.
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2
Glute Ham Raise
An intermediate compound powerlifting exercise that works the hamstrings, using a machine.
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3
Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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4
Double Kettlebell Alternating Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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5
Dumbbell Clean
An intermediate compound strength exercise that works the hamstrings, using dumbbells.
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6
Kettlebell Dead Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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7
Kettlebell Hang Clean
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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8
Lunge Pass Through
An intermediate compound strength exercise that works the hamstrings, using a kettlebell.
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9
Power Clean
An intermediate compound strength exercise that works the hamstrings, using a barbell.
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10
Reverse Hyperextension
An intermediate strength exercise that works the hamstrings, using a machine.
Frequently Asked Questions
What muscles do floor glute-ham raise work?
Floor Glute-Ham Raise primarily works the hamstrings. The calves and glutes assist as secondary muscles.
What equipment do I need for floor glute-ham raise?
The source dataset does not record equipment for floor glute-ham raise. Check the instructions above before you set up.
Floor Glute-Ham Raise: is it suitable for beginners?
Floor Glute-Ham Raise is rated intermediate. Movements that assume you already own the basic pattern and are ready to load it.
What can I do instead of floor glute-ham raise?
Natural Glute Ham Raise, Glute Ham Raise, Alternating Hang Clean train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my floor glute-ham raise reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; floor glute-ham raise can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Floor Glute-Ham Raise with AI
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