Legs / Intermediate / Isolation (single joint)

Floor Glute-Ham Raise

An isolation bodyweight exercise for the hamstrings, with the calves and glutes assisting.

At a glance

Primary

Hamstrings

Secondary

Calves, Glutes

Equipment

Bodyweight

Movement pattern

Knee flexion

Level

Intermediate

Type

Legs, Isolation (single joint)

How to do 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.

Common mistakes

• ✗ Dropping down without control.

  Why it hurts: The hamstrings are loaded hard while lengthening; losing control can strain them.

  ✓ Instead: Lower as slowly as you can, use your hands to catch and push back, and add range over weeks.

• ✗ Bending at the hips to make it easier.

  Why it hurts: The hamstrings stop working at length, which is where sprinters need strength.

  ✓ Instead: Keep a straight line from knees to shoulders as you lower.

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