Exercise guide
Floor Glute-Ham Raise
The Floor Glute-Ham Raise is a bodyweight hamstring exercise commonly known as a Nordic hamstring curl. The feet remain anchored while the athlete lowers the torso and thighs forward as one unit. The hamstrings resist the descent and help begin the return.
Training context
Keeping the Floor Glute-Ham Raise Controlled
This is a difficult exercise even for experienced lifters. Most people will need to shorten the range, use their hands, or add another form of assistance.
The foot anchor must be secure and should not place uncomfortable pressure on the ankles. A partner should hold both feet firmly and evenly.
Technique overview
Control the lowering phase first
Begin upright on the knees with the hips extended and feet anchored. Lower the torso and thighs together without folding at the waist. Place the hands in front before reaching the floor, then use only enough arm assistance to return. Stop before the hamstrings can no longer control the descent.
Treat this as an overview and use a range, pace, and setup you can control.