Strength

Natural Glute Ham Raise

The natural glute ham raise is an intermediate strength exercise for your hamstrings, using just your body weight.

Main muscles
Hamstrings
Also works
Calves, Glutes, Lower back
Equipment
Body weight
Level
Intermediate
Natural Glute Ham Raise, starting position
Start
Natural Glute Ham Raise, end position
Finish

How to do it

  1. Using the leg pad of a lat pulldown machine or a preacher bench, position yourself so that your ankles are under the pads, knees on the seat, and you are facing away from the machine. You should be upright and maintaining good posture.
  2. This will be your starting position. Lower yourself under control until your knees are almost completely straight.
  3. Remaining in control, raise yourself back up to the starting position.
  4. If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.

Alternatives to the natural glute ham raise

Glute bridge Body weight Barbell hip thrust Barbell, Flat bench Kettlebell swing Kettlebells Romanian deadlift Barbell Back extension Back extension bench Cable pull-through Cable stack