Floor Glute-Ham Raise

An advanced hamstring isolation exercise performed on the floor using a partner or stable object to anchor the feet.

Instructions

1. Secure your feet under something stable or have a partner hold them firmly in place.
2. Begin on your knees with your upper legs and torso upright.
3. Lower yourself by extending at the knee, not flexing at the hip, allowing your torso to move forward.
4. Use your hands to lightly support yourself as you reach the floor.
5. Push back to the starting position using your hands as assistance if needed.
6. Repeat for the desired number of repetitions.

Tips

• This is an extremely difficult exercise; beginners should use significant arm assistance.
• Maintain tension in your hamstrings throughout the entire movement.
• Lower yourself slowly to maximize eccentric strength development.
• Progress by reducing reliance on your hands over time.
• A partner can provide spotting assistance if available.
• Your arms are helpers; the hamstrings are doing most of the work.
• This exercise builds exceptional hamstring strength and muscle.