Floor Glute-Ham Raise

This move is like slowly lowering yourself down to sniff something interesting - then powering back up like a bear on a mission. Floor glute-ham raises light up your hamstrings and glutes, no machines needed. It's tough, but incredibly effective for building the kind of strength that helps you run, jump, and climb like a true forest athlete.

Instructions

1. Kneel on a padded surface with your feet firmly anchored.
2. Engage your core and slowly lower your body forward from the knees, keeping your back straight.
3. Lower yourself as far as you can control, then contract your hamstrings to return to the starting position.

Benefits

• Strengthens hamstrings and glutes.
• Improves lower back strength.
• Enhances knee stability.

Key Points

• Keep your core tight and back straight throughout the move.
• Do not bend at the hips.
• Slow and controlled motion is key for this exercise.

Common Mistakes

• Bending at the hips.
• Using momentum to raise the body.
• Not engaging the core.