Floor Glute-Ham Raise
Floor Glute-Ham Raise is a resistance exercise – strength exercise involving Hamstring. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstring
- Secondary muscles
- Gluteus maximus, Gastrocnemius, Abdominals
- Exercise type
- Resistance exercise – strength
Exercise technique
- Ankle support
Secure your ankles beneath a fixed support or with a reliable partner.
- Knees
Kneel on a pad.
- Straight line
Keep your thighs and torso aligned.
- Lean forward
Extend at the knees to lower your body forward.
- Brake
Use your hamstrings to slow the descent without folding at the hips.
- Hand contact
As you approach the floor, take gentle support through your palms.
- Assisted return
Use a little arm assistance to bring your torso back over your knees.
Key technique points
- Test ankle stability with your partner beforehand.
- Keep your hands ready in front to catch yourself.
- Do not move your hips backward.
- Maintain the line from knees to head.
- Do not suddenly drop toward the floor.
- Use hand assistance under control on the return.
Common mistakes
Loose ankle support
The lower legs move out of position during the forward descent.
Folding at the hips
This shortens the load lever around the knee.
Delaying the hands
This reduces the area available for controlled floor contact.
Arching the lower back
The long body line is disrupted.
Pushing off excessively with the arms
The return accelerates uncontrollably.
Sliding on the knees
The fixed pivot point shifts.
Frequently asked questions
Floor Glute-Ham Raise: why is “Loose ankle support” a mistake?
The lower legs move out of position during the forward descent.
Floor Glute-Ham Raise: why is “Folding at the hips” a mistake?
This shortens the load lever around the knee.
Floor Glute-Ham Raise: why is “Delaying the hands” a mistake?
This reduces the area available for controlled floor contact.
Floor Glute-Ham Raise: why is “Arching the lower back” a mistake?
The long body line is disrupted.
Floor Glute-Ham Raise: why is “Pushing off excessively with the arms” a mistake?
The return accelerates uncontrollably.
Floor Glute-Ham Raise: why is “Sliding on the knees” a mistake?
The fixed pivot point shifts.
What should I focus on when doing Floor Glute-Ham Raise?
Test ankle stability with your partner beforehand. Keep your hands ready in front to catch yourself. Do not move your hips backward. Maintain the line from knees to head. Do not suddenly drop toward the floor. Use hand assistance under control on the return.
Related exercises
- Assisted Pistol Squat
- Flutter Kicks
- Front Barbell Squat
- Stiff-Legged Barbell Deadlift
- Stiff-Legged Dumbbell Deadlift
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.