Natural Glute Ham Raise
Natural Glute Ham Raise is a intermediate-level compound in the strength category that primarily works the hamstrings. It also recruits the calves, glutes and lower back. It is performed with bodyweight.
How to do it
- 1Using 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.
- 2This will be your starting position. Lower yourself under control until your knees are almost completely straight.
- 3Remaining in control, raise yourself back up to the starting position.
- 4If you are unable to complete a rep, use a band, a partner, or push off of a box to aid in completing a repetition.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.