Floor Glute Ham Raise
A bodyweight exercise focusing on the posterior chain, specifically the hamstrings and glutes.
Instructions
- Kneel on a soft surface with ankles secured, possibly under a stable object or have a partner hold them.
- Cross arms over chest or place them at your sides.
- Slowly lower your torso towards the ground, keeping your back straight and using your hamstrings and glutes to control the descent.
- Extend your arms to catch yourself if needed, then use your hamstring strength to pull yourself back to the starting position.
Common Mistakes to Avoid
- Bending at the waist instead of keeping a straight back.
- Using momentum to lift back up, rather than engaging the hamstrings.
- Not controlling the descent, leading to a rapid fall.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | isolation |
| Equipment | |
| Muscle | hamstrings |