How to Do the Floor Glute-Ham Raise

Intermediate · Bodyweight · Targets Hamstrings, Calves, Glutes

Floor Glute-Ham Raise demonstration
💪 Hamstrings, Calves, Glutes🏋️ Bodyweight📊 Intermediate🏷️ Strength

How to perform it

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

Muscles worked

The Floor Glute-Ham Raise primarily targets your Hamstrings, with support from your Calves, Glutes. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Floor Glute-Ham Raise slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.