Floor Glute-Ham Raise primarily targets the Hamstrings. It also engages the Calves, Glutes as secondary muscles. This makes it an effective strength exercise for building hamstrings development.
The Floor Glute-Ham Raise is an intermediate exercise. You should have a solid foundation of basic strength movements before attempting it. If you're new to training, start with simpler variations and progress to this exercise as your form and strength improve.
The Floor Glute-Ham Raise is an isolation exercise that focuses on a single joint and muscle group. Isolation exercises are useful for targeting specific muscles, correcting imbalances, and adding focused volume. They are typically performed after compound movements in a workout.
For strength, aim for 3-5 sets of 5-8 reps with heavier weight. For muscle building (hypertrophy), try 3-4 sets of 8-12 reps at a moderate weight. For endurance, use lighter weight and perform 2-3 sets of 15-20 reps.
Good alternatives include the 90/90 Hamstring, Alternating Hang Clean, Ball Leg Curl. These exercises target similar muscle groups (Hamstrings) and can be substituted based on available equipment or training preference.
