Partner Floor Glute-Ham Raise being performed with proper form

How to do a Partner Floor Glute-Ham Raise

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
93,121
Popularity Rank
916th
Difficulty
Advanced
Hamstrings Strength
63 mSCORE 84th
Equipment Required
    Bodyweight-only

Workouts with Partner Floor Glute-Ham Raise

    Target muscles worked

    Primary Muscles
    Hamstrings
    Secondary Muscles
    Glutes, Calves

    Instructions for Proper Form

    Partner Floor Glute-Ham Raise is a challenging bodyweight exercise that primarily targets the hamstrings and glutes. By having a partner hold your legs, you generate resistance as you lower your body towards the ground. This exercise builds strength by using eccentric contractions and is excellent for hamstring development. It's a great addition for anyone wanting to increase their posterior chain strength and stability.

    1. Start with both knees on the floor and your knees flexed to 90 degrees behind you. Place your heels under a stable object or use a partner to assist you.
    2. Maintain a straight alignment from your knees to your shoulders as you extend your knees to lower yourself to the ground.
    3. Keep your arms extended in front of you to catch yourself once you contact the ground.
    4. Push off the ground to return to the starting position while maintaining an upright posture.

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    Alternatives & Variations to Partner Floor Glute-Ham Raise

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    1. 1. Dumbbell Romanian Deadlift

      Photo of Dumbbell Romanian Deadlift being performed
      97.6 mSCORESWAPPED 35 TIMES

      This exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.

    2. 2. Seated Leg Curl

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      98.8 mSCORESWAPPED 34 TIMES

      Seated Leg Curl is a weighted, isolation exercise that targets the hamstrings. Because a vast majority of lower body exercises tend to be compound movements, this exercise is a great way to isolate the hamstrings for building muscle mass, and developing strength. The use of a machine restricts your range of motion, and adds stability, allowing you to focus on exertion more than stabilizing the movement.

    3. 3. Single Leg Romanian Deadlift

      Photo of Single Leg Romanian Deadlift being performed
      80.8 mSCORESWAPPED 29 TIMES

      Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.

    4. 4. Lying Hamstrings Curl

      Photo of Lying Hamstrings Curl being performed
      95.8 mSCORESWAPPED 23 TIMES

      Lying Hamstring Curl is a weighted, isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    5. 5. Glute Ham Raise

      Photo of Glute Ham Raise being performed
      56.1 mSCORESWAPPED 22 TIMES

      Glute Ham Raise is a compound exercise that primarily targets the glutes and hamstrings. Performing this exercise on a Glute Ham Developer (GHD) allows for a controlled movement that isolates these muscles effectively. The fixed position of the machine adds stability, which lets you focus more on exertion rather than balancing. This exercise is excellent for building strength and muscle mass in the posterior chain.

    6. 6. Good Morning

      Photo of Good Morning being performed
      90.4 mSCORESWAPPED 12 TIMES

      Good Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.

    7. 7. Romanian Deadlift

      Photo of Romanian Deadlift being performed
      98.6 mSCORESWAPPED 12 TIMES

      Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.

    8. 8. Dumbbell Good Morning

      Photo of Dumbbell Good Morning being performed
      63.8 mSCORESWAPPED 11 TIMES

      The Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.

    9. 9. Standing Leg Curl

      Photo of Standing Leg Curl being performed
      58.7 mSCORESWAPPED 10 TIMES

      Standing Leg Curl is an isolation exercise that targets the hamstrings. There’s a relatively short list of isolation exercises for lower body muscle groups. Because of this, this is a great addition to a lower body workout in order to build strength and muscle mass in the hamstrings specifically. By performing this exercise with one leg at a time, you prevent the risk of compensating for strength discrepancies between sides. The use of a machine restricts your range of motion, and adds stability to the movement, allowing you to focus on exertion rather than stabilizing the movement.

    10. 10. Prone Loop Band Hamstring Curl

      Photo of Prone Loop Band Hamstring Curl being performed
      0.5 mSCORESWAPPED 9 TIMES

      Prone Loop Band Hamstring Curl is an isolation exercise that targets the hamstrings. Performing this exercise while lying prone on a bench or mat helps to isolate the hamstrings more effectively. The use of a loop band allows for increasing resistance as you curl your legs upward, making it great for building strength and muscle mass in the hamstrings. This variation also helps you maintain good form throughout the movement.