Glute-Ham Raise on Floor
The floor glute-ham raise is a bodyweight exercise where you kneel and slowly lower your torso toward the floor using only hamstring strength. It is one of the most challenging hamstring exercises and develops eccentric strength that protects against pulls.
How to Perform
Kneel on a pad and anchor your heels under something heavy or have a partner hold them.
Keep your body in a straight line from knees to head — do not bend at the hips.
Lower yourself toward the floor as slowly as possible, resisting gravity with your hamstrings.
Use your hands to catch yourself at the bottom, then push off lightly and use your hamstrings to pull back up.
Common Mistakes to Avoid
Bending at the hips instead of keeping the body rigid, which turns it into a back extension.
Dropping to the floor uncontrolled instead of using a slow eccentric.
Pushing up with the hands too aggressively, robbing the hamstrings of the concentric work.
Muscle Activation
Variations
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