Floor Glute-Ham Raise

This powerful posterior-chain movement is challenging and effective, even without any equipment. It’s especially useful for athletes or anyone working to improve hamstring strength and knee integrity.

Instructions

1. Kneel down with your upper body upright and feet secured under something sturdy (or held by a partner).
2. Cross your arms or keep them in front of you for balance.
3. Lower your torso by extending at the knees, keeping your hips straight.
4. Catch yourself with your hands if needed, then use your arms and hamstrings to return to the upright position.