Body weight
Floor glute-ham raise
Floor glute-ham raise mainly works your hamstrings. It also helps your glutes and lower back.
Step by step
- Kneel on a pad with your feet held firmly.
- Lower forward with a straight line, hips open.
- Catch with your hands, then push back to upright.
What you should feel
A strong pull in the back of your thighs; your knees and lower back should not hurt.
Common mistake
You bend at the hips and collapse; squeeze your glutes and lower more slowly.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Single-leg dumbbell Romanian deadliftHamstrings, Glutes
Leg curlHamstrings
Lying leg curlHamstrings
Seated leg curlHamstrings
Standing leg curlHamstrings
Seated band leg curlHamstringsQuestions
What muscles does the floor glute-ham raise work?
Floor glute-ham raise mainly works your hamstrings. It also helps your glutes and lower back.
Can I do the floor glute-ham raise at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the floor glute-ham raise?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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