Floor Glute Ham Raise

What is Floor Glute-Ham Raise? The floor glute-ham raise is a bodyweight exercise that targets the hamstrings, glutes, and lower back muscles. This exercise helps strengthen the posterior chain and improve overall lower body strength and stability.

Tutorial

1. Starting Position: Begin by kneeling on the floor with your feet anchored under a stable surface or have a partner hold them down.
2. Movement: Slowly lower your upper body to the floor while keeping your back straight. Use your hamstrings and glutes to control the descent. 3. Engage Muscles: Engage your hamstrings and glutes to lift your torso back up to the starting position. Keep the movement slow and controlled to maximize muscle engagement. 4. Repeat: Perform the desired number of repetitions while maintaining proper form.

Common Mistakes

• Arching the back: Avoid arching your back during the movement to prevent strain on the lower back.

• Using momentum: Do not use momentum to lift your body up as it reduces the effectiveness of the exercise. - Not engaging the core: Failing to engage the core muscles can lead to poor form and decreased effectiveness of the exercise.

Tips for Better Results

• Focus on the mind-muscle connection: Concentrate on engaging the hamstrings and glutes throughout the movement for maximum effectiveness. - Control the movement: Perform the exercise slowly and with control to fully engage the targeted muscles.

• Maintain proper form: Keep your back straight and avoid overarching to prevent injury and ensure proper muscle activation.

Muscles Worked

• Primary Muscles: Hamstrings, Glutes - Secondary Muscles: Lower back