Band Assisted Floor Glute Ham Raise
Band Assisted Floor Glute Ham Raise Exercise Description
The Band Assisted Floor Glute Ham Raise is a knee-dominant posterior-chain exercise performed from a padded tall-kneeling position. A resistance band anchored overhead reduces effective bodyweight so you can control the full range while maintaining hip extension and a neutral spine. Primary movers are the hamstrings (biceps femoris, semitendinosus, semimembranosus); gluteus maximus and the trunk stabilizers work isometrically to keep the torso aligned, and the gastrocnemius assists with knee flexion. This floor variation mirrors the glute-ham/Nordic pattern without a GHD machine—requiring only a secure ankle anchor and a band. Because the lever is longest near the bottom, the band provides the most assistance where the movement is hardest, helping you focus on smooth lowering and a strong pull back to tall kneeling.
- Muscle Groups: Hamstrings
- Target Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Assisting Muscles: Gastrocnemius - Lateral Head, Gastrocnemius - Medial Head
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Longissimus, Multifidus, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Inner Hamstring, Outer Hamstring
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Band Assisted Floor Glute Ham Raise Exercise
‘- Set a thick pad on the floor and secure your ankles under a sturdy anchor (or have a partner hold your heels).
– Anchor a heavy band overhead in front of you; loop it around your chest below the armpits—never on the neck.
– Start tall on your knees with hips fully extended, glutes and abs braced, ribs stacked, shoulders down and back.
– Keep a straight line from ears–shoulders–hips–knees; eyes slightly ahead on the floor.
– Begin the descent by slowly extending the knees, lowering the torso forward while keeping the hips extended (no hip hinge).
– Maintain neutral spine; keep the band lightly tensioned as you lower under control.
– At your end range, lightly catch yourself with the hands only as needed.
– Drive the shins into the anchor and curl with the hamstrings to return to tall kneeling; keep hips extended throughout.
– Finish tall without hyperextending the low back; reset your brace before the next repetition.
– Common faults to avoid: bending at the hips, flaring the ribs, letting ankles slip, or placing the band across the throat.
Band Assisted Floor Glute Ham Raise Tips
‘- Set a thick pad under your knees and secure your ankles firmly under a sturdy anchor or with a partner holding your heels.
– Anchor a heavy band overhead in front of you and loop it around your chest below the armpits, never on the neck or throat.
– Start tall on your knees with hips fully extended, glutes and abs braced, ribs stacked, and shoulders down and back.
– Keep a straight line from ears–shoulders–hips–knees and look slightly ahead on the floor.
– Begin the descent by slowly extending the knees, lowering the torso forward without bending or hinging at the hips.
– Maintain a neutral spine and keep the band lightly tensioned as you lower under control.
– At your end range, lightly catch yourself with the hands only as much as needed.
– Drive the shins into the anchor and curl with the hamstrings to return to tall kneeling, keeping the hips extended.
– Finish each rep tall without hyperextending the low back, and reset your brace before the next repetition.
– Avoid bending at the hips, flaring the ribs, letting the ankles slip, or placing the band across your throat.
Band Assisted Floor Glute Ham Raise Beginner Introduction
The Band Assisted Floor Glute Ham Raise is a kneeling bodyweight movement that targets the back of the thighs while challenging overall body control. The exerciser is set on a cushioned surface with the lower legs locked in place, staying tall from head to knees as the knees bend and straighten. A thick band attached above and wrapped around the upper torso lightens the load, especially in the deepest part of the motion, so the pattern resembles a glute-ham or Nordic curl without a large gym machine.
This variation places the hamstrings in charge of moving the body, while the glutes, core, and calves contribute by holding posture and helping bend the knees. Because the body forms a long rigid line, the movement highlights tension through the entire backside and rewards slow, steady control both on the way down and on the return to upright. The emphasis is on a smooth, band-supported range of motion with a strong finish back in tall kneeling, making it a thoughtful way to train the posterior chain from the floor with minimal equipment.