Floor Glute-Ham Raise
An intermediate isolation movement that trains the hamstrings.
Force Type
Pull
direction of effort
Difficulty
Intermediate
training level
Variations
0
equipment swaps
Muscles
3
primary + secondary
The verdict
Floor Glute-Ham Raise has 4-step instructions, more thoroughly documented than most of the 79 hamstrings exercises PlainExercise catalogues.
Ranked against the 79 hamstrings exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#442 of 868
Typical documentation depth
Numbered source steps, ranked across every documented exercise.
Instruction text
#466 of 868
Typical documentation depth
A separate character-length placement prevents step count from standing in for explanatory detail.
Floor Glute-Ham Raise vs every catalogued exercise by instruction-text length
Where this record's instruction-character count sits among all 873 Free Exercise DB exercises with instructions, not a rating of the movement itself.
577 465th of 873 higher than 407 of 873 exercises
All exercises, banded by instruction-text character count
Each bar is a band; taller bars hold more exercises. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count and share, and where it sits relative to this entry.
Source Free Exercise DB · 2026-07-10
Floor Glute-Ham Raise is documented from the Free Exercise DB (CC0) extract, last ingested July 2026. Classification, muscle roles and instruction text are source facts; the placement and cohort measures on this page are computed by PlainExercise and are not a rating of the movement.
What the Floor Glute-Ham Raise Data Reveals · DOC · PULL/ISOLATION
Floor Glute-Ham Raise stands out on mechanic class: joint involvement separates this page from isolation peers.
A mid-length step list is enough detail to compare form without the longest upstream essays.
Across 79 catalogued hamstrings movements, the average instruction record is 621 characters and 3.9 steps; 41 of those (51.9%) clear the same ≥500-character rich bar used here. This page ranks #31 of 79 by instruction-character length (92.9% of the cohort average).
Other well-documented hamstrings movements (same ≥500-character bar):
- Power Clean (24 steps, 3,264 chars)
- Clean (6 steps, 1,688 chars)
- Power Clean from Blocks (5 steps, 1,423 chars)
- Split Snatch (6 steps, 1,289 chars)
- Power Snatch (5 steps, 1,116 chars)
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Floor Glute-Ham Raise catalog footprint
Among 79 exercises whose primary muscle is hamstrings, Floor Glute-Ham Raise ranks #29 by catalogued variation count. The upstream file attaches 2 images to this slug. See the step-count ranking for hamstrings for peer documentation depth.
Muscles worked
The Free Exercise DB classifies each muscle as primary or secondary. It does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Floor Glute-Ham Raise does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- You can use a partner for this exercise or brace your feet under something stable.
- 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.
- Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
- 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
- Rushing through reps, controlled tempo (2-3s down, 1-2s up) is what drives muscle tension on Floor Glute-Ham Raise, not raw speed.
- Cutting the range of motion short - moving the hamstrings through its full safe range on Floor Glute-Ham Raise is what most reliably separates effective reps from wasted ones.
- Using momentum instead of muscle, isolation movements like Floor Glute-Ham Raise reward strict form. If you're swinging the weight, it's too heavy.
- Shrugging the shoulders up toward the ears on pull movements, keep shoulder blades down and back to load the correct muscles.
- Breathing out of sync with the lift, brace and inhale during the lowering phase, exhale on the exertion.
Who this is for
- People with 6+ months of consistent training who can perform basic compound lifts with good form
- People who want to train the Hamstrings and secondarily calves, glutes
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, this record has none to offer; browse the peer hamstrings exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Floor Glute-Ham Raise feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to expert-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODYONLY · PULL/ISOLATION · MID
- Intermediate PULL/ISOLATION: warm up mobility matching hamstrings before Floor Glute-Ham Raise.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Adjust sets, reps, and rest to recovery; 4 upstream steps are a template, not a prescription.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Curated workout appearances
Floor Glute-Ham Raise is not currently featured in one of the 186 curated workout routines on this site.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Floor Glute-Ham Raise, drawn across all muscles (not the hamstrings-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps.
Similar instruction text length
Nearest catalog records by upstream instruction characters.
Related exercises
Other exercises that target the Hamstrings.
See all Hamstrings exercises.
Using the floor glute-ham raise
Three ways to put it to work.
- Train the hamstrings 2–3 times a week with 48+ hours between hard sets; pair this with other hamstrings movements for balanced development. All hamstrings exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As an isolation movement, use it to target the hamstrings directly after your compound lifts. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.