Floor Glute-Ham Raise

Also called nordic curl, nordic hamstring curl and floor ghr.

Works

Hamstrings, plus calves and glutes

Equipment

Bodyweight

Level

Intermediate

Type

Isolation

How to do it

Setup. You can use a partner for this exercise or brace your feet under something stable.

1. 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.
2. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
3. 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.

Cues

• Feet anchored, hips locked straight.
• Lower as slow as you can.
• Catch yourself with your hands.
• Push off lightly, pull back up.

Common mistakes

• Bending at the hips.
• Dropping fast at the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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