Bearly Fit
Floor Glute-Ham Raise
Also known as: Natural Glute-Ham Raise • Nordic Curl • Bodyweight Hamstring Curl
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
- Kneel on a padded surface with your feet firmly anchored.
- Engage your core and slowly lower your body forward from the knees, keeping your back straight.
- 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.
Muscle Groups
Upper LegLower LegCoreGlutes
