How to Do the Floor Glute-Ham Raise
Add the Floor Glute-Ham Raise to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
Join early access for your plan30-day free trial, then plans from ₹499 for one month, paid once, no auto-renewal.
💪 Hamstrings, Calves, Glutes🏋️ Bodyweight📊 Intermediate🏷️ Strength
How to perform 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.
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 and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.